Many people use the halo effect to their advantage in their personal and professional lives. If you want to do the same, this article will provide you with everything you need to know about the halo effect, how to identify it, and how to use it to your advantage.

Understanding the Halo Effect

The halo effect was first coined by psychologist Edward Thorndike in 1920. Thorndike discovered that when someone had a positive quality, such as being attractive, people were more likely to perceive them positively in other areas, such as intelligence or trustworthiness.

The halo effect is a common occurrence in our daily lives, whether we realize it or not. It’s why celebrities are often used in advertisements – their positive qualities are associated with the product they are endorsing. It’s also why companies often use attractive models to sell products – the positive attributes of the model are associated with the product they are promoting.

Identifying the Halo Effect

The halo effect can be difficult to identify, especially when it’s happening to you. However, there are a few signs to look out for that can help you determine if the halo effect is at play.

One sign is when people seem to trust or respect you more than they should be based on your qualifications or experience. For example, if you’re a recent college graduate, but your colleagues treat you as if you’ve been in the industry for years, the halo effect may be at play.

Another sign is when people are more forgiving of your mistakes or shortcomings than they should be. For example, if you make a mistake at work, but your boss doesn’t seem to mind, the halo effect may be at play.

Using the Halo Effect to Your Advantage

Now that you understand the halo effect and how to identify it, it’s time to learn how to use it to your advantage.

One way to do this is to focus on your positive qualities. If you’re known for being friendly and approachable, highlight those qualities in your interactions with others. If you’re known for being knowledgeable in a particular area, make sure you share your knowledge with others.

Another way to use the halo effect to your advantage is to surround yourself with others with positive qualities. If you’re part of a team at work, make sure you align yourself with the team members who are perceived positively by others. This will help boost your own image and make you more likable.

Finally, be aware of the halo effect in your daily interactions. If you’re meeting someone for the first time, try to make a good first impression. Smile, make eye contact, and be confident. These positive qualities will influence how the other person perceives you and increase your chances of being viewed positively.

How To Enhance The Halo Effect

1. Highlight Positive Characteristics: Identify the positive characteristics of your product or brand and emphasize them in your marketing materials. This could include things like quality, innovation, or reliability. By highlighting these positive traits, you can create a halo effect that influences how people perceive your brand.
2. Use Social Proof: Social proof refers to the tendency for people to follow the actions of others. By highlighting positive reviews, testimonials, or endorsements from satisfied customers, you can create a halo effect that makes your product or brand more attractive to potential customers.
3. Leverage Influencers: Influencer marketing is a powerful way to leverage the halo effect. By partnering with influencers who have a positive reputation, you can create a halo effect that positively influences how people perceive your brand.
4. Use Visual Cues: Visual cues can also be used to create a halo effect. For example, using high-quality images or videos can create a perception of quality and professionalism that positively influences how people perceive your brand.
5. Create a Consistent Brand Image: It’s important to create a consistent brand image across all your marketing materials. By creating a cohesive brand image that emphasizes positive characteristics, you can create a halo effect that positively influences how people perceive your brand.
6. Improve Fashion Sense: Appearance is a key factor in the halo effect. By improving your fashion sense, you can create a positive first impression that can influence how people perceive your brand or product.
7. Emphasize Charitable Contributions: Highlighting your company’s charitable contributions can create a halo effect that positively influences how people perceive your brand. People are more likely to have a positive perception of a brand that is socially responsible and contributes to their community.
8. Showcase Your Expertise: Demonstrating your expertise in your industry can create a halo effect that positively influences how people perceive your brand. By sharing your knowledge through blogs, social media posts, or other content, you can establish your brand as a thought leader in your industry.
9. Personalize Your Brand: Personalizing your brand can create a halo effect that makes your brand more relatable and likable. By sharing personal stories or experiences, you can create a connection with your audience that positively influences how they perceive your brand.
10. Focus on Customer Service: Exceptional customer service can create a halo effect that positively influences how people perceive your brand. By providing excellent customer service, you can create a positive reputation that can lead to increased success for your business.

Conclusion

In conclusion, the halo effect is a powerful cognitive bias that can have a significant impact on our lives and careers. By understanding the halo effect, identifying when it’s at play, and learning how to use it to our advantage, we can improve our image and increase our chances of success.

Remember, the key to using the halo effect to your advantage is to focus on your positive qualities, surround yourself with other positive people, and be aware of the halo effect in your daily interactions. With these tips, you can take advantage of the halo effect and achieve your goals in life and career.

Technology has come a long way over the past few decades. It has changed the way we communicate, works, and live. The rise of smart homes and wearable technology is just the beginning of what is to come. In this article, we will explore the ways in which these innovations are changing our lives, as well as what the future may hold.

Smart Homes

Smart homes are becoming increasingly popular as people seek to make their lives more convenient and efficient. A smart home is a house that is equipped with devices that can be controlled remotely using a smartphone or other internet-enabled device. These devices can include anything from lights and thermostats to security cameras and door locks.

One of the biggest benefits of a smart home is the convenience it provides. You can control your home from anywhere, making it easy to turn off lights or adjust the temperature when you’re not there. Smart homes can also help you save money by reducing energy usage. For example, you can set your thermostat to turn off when you leave the house and turn it on before you come back, ensuring that your home is always at the perfect temperature and saving you money on your energy bills.

Wearable Technology

Wearable technology has also become increasingly popular in recent years. These devices, which include smartwatches, fitness trackers, and other wearable gadgets, can monitor your health, track your fitness goals, and provide you with useful information throughout the day.

One of the biggest benefits of wearable technology is the ability to track your health and fitness goals. By wearing a fitness tracker, you can monitor your steps, heart rate, and other vital signs. This can help you stay motivated and on track with your fitness goals. Wearable technology can also help you stay connected throughout the day, with notifications and other useful information available right on your wrist.

The Future of Technology

As technology continues to advance, it is likely that we will see even more innovation in the years to come. Some experts predict that we may soon see fully automated homes, where everything from the lights to the coffee maker can be controlled remotely. Others predict that we may see even more advanced wearable technology, with devices that can monitor your health and wellness in even more detail.

The Future of Smart Homes

In the future, smart homes are likely to become even more integrated and automated. We may soon see homes that can adjust to our preferences automatically, based on our habits and routines. For example, a smart home may be able to adjust the temperature and lighting based on the time of day or the weather outside.

The Future of Wearable Technology

As wearable technology continues to evolve, we may see devices that are even more advanced than those that exist today. Some experts predict that we may soon see wearable devices that can monitor our brain waves, providing us with insights into our mental health and well-being. Others predict that we may see wearable devices that can track our sleep patterns and provide us with personalized recommendations for improving our sleep.

FAQs

Q: What is a smart home? A: A smart home is a house that is equipped with devices that can be controlled remotely using a smartphone or other internet-enabled device.

Q: What are the benefits of a smart home? A: Smart homes provide convenience and energy savings, as well as increased security and peace of mind.

Q: What is wearable technology? A: Wearable technology includes devices such as smartwatches and fitness trackers that can monitor your health, track your fitness goals, and provide you with useful information throughout the day.

Q: How does wearable technology help with fitness goals? A: Wearable technology can monitor your steps, heart rate, and other vital signs, helping you stay motivated and on track with your fitness goals.

Q: What is the future of technology? A: As technology continues to advance, we may see even more innovation in smart homes and wearable technology, with devices becoming even more integrated and automated, and providing us with even more detailed insights into our health and well-being.

Conclusion

As technology continues to advance, it is clear that it will play an increasingly important role in our daily lives. From smart homes to wearable technology, the future looks bright for those who embrace these innovations. Whether you’re looking for increased convenience, energy savings, or better health and wellness, technology has the potential to help you achieve your goals. As we look to the future, it will be exciting to see what other new innovations will emerge, and how they will continue to change the way we live our lives.

ChatGPT: Yes, cholesterol is important for hormone synthesis. Cholesterol is a building block for several hormones, including testosterone, estrogen, and cortisol, as well as vitamin D synthesis. The body can produce its own cholesterol, but it can also be obtained from dietary sources such as animal products, including red meat. However, it is important to keep in mind that excessive consumption of saturated fat and cholesterol from dietary sources can have negative effects on heart health, so moderation is key.

Stephen: How exactly does saturated fat create negative effects on the heart? Don’t most saturated fats melt at body temperature e.g Butter, Ghee?

ChatGPT: Saturated fat can have negative effects on heart health because it increases the levels of LDL cholesterol in the blood, which is commonly referred to as “bad” cholesterol. High levels of LDL cholesterol can contribute to the buildup of plaque in the arteries, which can lead to the narrowing of the arteries and an increased risk of heart disease and stroke."

Yes, most saturated fats do tend to be solid at room temperature and can include fats such as butter and ghee, as well as coconut oil and palm oil. However, it’s important to note that not all saturated fats have the same effects on health. Some studies suggest that certain types of saturated fat, such as those found in dairy products and tropical oils, may have a more negative impact on heart health than others, such as those found in meat and poultry.

In general, it’s recommended to limit overall saturated fat intake and to choose sources of unsaturated fats, such as those found in nuts, seeds, and fatty fish, which have been shown to have a more positive effect on heart health.

Stephen: “Ok, now what about the studies showing seed oils causing oxidative stress? Also how exactly does high LDL create plaque?”

ChatGPT: There have been some studies that have linked seed oils, such as corn, soybean, and sunflower oils, to oxidative stress, which is an imbalance in the body between the production of free radicals and the body’s ability to counteract their harmful effects through antioxidants. Oxidative stress is believed to play a role in the development of various chronic diseases, including heart disease."

Regarding LDL and plaque formation, LDL cholesterol can build up in the walls of the arteries and contribute to plaque formation. Plaque is made up of cholesterol, fat, calcium, and other substances found in the blood. As the plaque accumulates, it can cause the arteries to narrow and harden, which is known as atherosclerosis. This process can reduce blood flow to the heart and other organs, leading to an increased risk of heart disease and stroke.

It’s important to note that there is ongoing debate and research regarding the effects of different types of fat and oils on heart health, and more studies are needed to fully understand the complex relationships between different factors, including diet, lifestyle, and genetics. However, in general, it is recommended to limit saturated fat and choose unsaturated fats, such as those found in nuts, seeds, and fatty fish, as part of a healthy diet.

Stephen: What would be your advice in regard to processed foods?

ChatGPT: My advice regarding processed foods is to limit their consumption as much as possible. Processed foods often contain high levels of added sugars, unhealthy fats, and salt, which can contribute to a range of health problems, including obesity, heart disease, and type 2 diabetes. In addition, many processed foods lack the fiber, vitamins, and minerals that are found in whole, unprocessed foods.

Instead, it is recommended to focus on a diet that is rich in whole, unprocessed foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients and help to support overall health and well-being.

It is also important to be mindful of the ingredients in processed foods and to choose products with limited additives and preservatives. Reading food labels and being mindful of portion sizes can also help to limit the negative effects of processed foods on health.

Stephen: Aren’t seed oils technically processed foods due to the fact that they are processed, bleached, and more? Kindly explain the process of going from seed to oil and include a mermaid syntax on that

ChatGPT: Yes, seed oils are technically considered processed foods as they are extracted from seeds through a refining process that typically involves multiple steps including cleaning, pressing, and refining. Here is a diagram in Mermaid syntax that depicts the process of making seed oil:

During the cleaning step, the seeds are washed to remove any dirt, debris, or other impurities. Next, the seeds are pressed to extract the oil, which is then refined to remove impurities and improve the oil’s flavor and color. The final step involves bottling and packaging the oil for distribution.

It is worth noting that not all seed oils undergo the same refining process, and some may contain higher levels of processing and additives compared to others. As a result, it is important to choose high-quality seed oils that are minimally processed and free from harmful additives. In general, it is recommended to limit the consumption of processed oils and choose unrefined, minimally processed oils, such as extra-virgin olive oil, to support overall health and wellness.

Stephen: Awesome, how does red meat cause cancer?

ChatGPT: There is evidence to suggest that high consumption of red meat may increase the risk of certain types of cancer, including colorectal, prostate, and pancreatic cancer. This association has been observed in many population studies, although the exact mechanisms underlying this relationship are not fully understood.

One proposed explanation is that red meat contains high levels of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are carcinogenic compounds that are formed when meat is cooked at high temperatures. Red meat also contains high levels of heme iron, which may promote oxidative stress and inflammation, which are risk factors for cancer development.

Additionally, red meat is a rich source of saturated fat, which has been linked to an increased risk of several chronic diseases, including heart disease and certain cancers. High consumption of red meat has also been associated with a lower intake of fruits, vegetables, and whole grains, which are protective against cancer and other chronic diseases.

It is important to note that not all types of red meat are equal, and some may be less harmful than others. For example, grass-fed beef has been shown to be lower in total fat and saturated fat compared to conventionally raised beef and maybe a healthier option.

Overall, while the evidence linking red meat to cancer is strong, more research is needed to fully understand the mechanisms underlying this relationship and to determine the optimal level of red meat consumption for optimal health.

Stephen: Ok, what about the research that shows that vegetables and whole grains contain phytotoxins? Since they can’t run or fight, is it possible that vegetables and grains have toxins that affect humans?

ChatGPT: Yes, some plant-based foods, including vegetables and grains, contain naturally occurring substances known as phytotoxins. These substances are produced by plants as a defense mechanism against herbivores, pathogens, and environmental stressors.

However, despite their name, these substances are not necessarily toxic to humans. The levels of phytotoxins in most plant-based foods are typically low and pose no significant health risk. In fact, many phytotoxins have been shown to have beneficial health effects, such as antioxidant and anti-inflammatory properties.

Additionally, the benefits of consuming a diet rich in plant-based foods, including vegetables and whole grains, far outweigh any potential risks from phytotoxins. These foods are rich in nutrients such as fiber, vitamins, minerals, and antioxidants, which have been linked to reduced risk of chronic diseases, including heart disease, stroke, and certain cancers.

It is also worth noting that many phytotoxins are eliminated or significantly reduced through cooking, processing, and digestion. Therefore, consuming a varied and balanced diet that includes a variety of plant-based foods, in addition to other sources of nutrients, is likely to provide many health benefits and minimize any potential risks associated with phytotoxins.

Stephen: Ok, what about nutrient-blocking toxins found in vegetables and grains? Also, talk about gluten.

ChatGPT: Some plant-based foods, including vegetables and grains, contain naturally occurring substances known as antinutrients, which can interfere with the absorption of certain nutrients. Examples of antinutrients include lectins, phytates, and oxalates.

However, the levels of antinutrients in most plant-based foods are typically low and can be reduced or eliminated through cooking, processing, and digestion. Additionally, many plant-based foods, including vegetables and whole grains, are rich in essential vitamins and minerals, and are a valuable source of nutrients for a healthy diet.

As for gluten, it is a protein found in wheat, barley, and rye, and can cause adverse health effects in some people, including those with celiac disease, non-celiac gluten sensitivity, and wheat allergy. For these individuals, a gluten-free diet is recommended.

For the general population, however, a balanced diet that includes a variety of foods, including whole grains, can provide many health benefits. It is important to note that while some people may choose to avoid gluten for personal or health reasons, a gluten-free diet is not necessarily healthier for everyone and may be lacking in important nutrients, such as fiber and B vitamins, found in gluten-containing grains.

Therefore, it is important to consult with a healthcare professional to determine what type of diet is best for your individual needs and health status.

Stephen: Why do people who are vegans look older and thinner while people who are mostly carnivorous look younger and healthier? Can you also talk about why this happens?

ChatGPT: The physical appearance of a person, including their age and weight, is influenced by many factors, including genetics, lifestyle, and overall health, rather than simply their diet alone.

Vegans who consume a diet that is mostly plant-based may have lower calorie and fat intakes, which can result in lower body weight. Additionally, some studies have suggested that high consumption of fruits and vegetables, which are rich in antioxidants, may help to delay the signs of aging.

On the other hand, a diet that is high in meat, particularly red meat, has been associated with an increased risk of chronic diseases such as heart disease, stroke, and type 2 diabetes, which can negatively impact overall health and appearance.

It is important to note that the effects of diet on physical appearance are complex and influenced by many factors, including genetics, lifestyle, and overall health. Eating a well-balanced diet that includes a variety of foods, including fruits and vegetables, whole grains, and lean proteins, can provide many health benefits and help to maintain a healthy weight.

Ultimately, it is not accurate to generalize the appearance of a person based solely on their diet and it is important to consider all factors that contribute to a person’s overall health and well-being.

Stephen: Great, so according to research, is the food pyramid actually correct? If it is and why are most people obese despite eating vegetables, little meat, and using seed oils?

ChatGPT: The food pyramid, which was developed by the United States Department of Agriculture (USDA), is a general guide to healthy eating that has been revised several times over the years. The latest version, the MyPlate model, recommends that people consume a variety of foods from all food groups in order to maintain a balanced and healthy diet.

However, despite the guidelines provided by the food pyramid, many people continue to struggle with obesity, which is a complex issue influenced by many factors, including genetics, lifestyle, and overall health.

One reason for the high rates of obesity is the increasing consumption of processed and high-calorie foods, which can contribute to an energy imbalance, where energy intake from food is greater than the energy expenditure from physical activity and daily living. Additionally, many people may not be aware of the calorie and fat content of the foods they are consuming, or may not have access to healthier food options.

Another factor that may contribute to the high rates of obesity is a lack of physical activity. With the increasingly sedentary lifestyles and the convenience of technology, many people spend more time sitting and less time engaging in physical activity, which can lead to weight gain.

Overall, while the food pyramid provides a general guideline for healthy eating, it is important to consider all factors that contribute to a person’s health, including diet, physical activity, and overall lifestyle. Additionally, it is important to remember that the recommendations provided by the food pyramid are a general guide and may not be suitable for everyone. It is best to work with a healthcare provider to develop a personalized and balanced eating plan.

Stephen: Ok, what would explain the increase in heart attacks since the adoption of seed oils, contrary to back when we used animal fats?

ChatGPT: The increase in heart attacks since the adoption of seed oils and the switch from animal fats is a complex issue and is influenced by several factors. Some of the contributing factors include:

1. Changes in diet: The increased consumption of seed oils and processed foods, and the decrease in the consumption of traditional animal fats have resulted in a shift in the type and quantity of fat consumed, which can have negative effects on heart health.
2. Increase in inflammation: Seed oils are highly processed and are often high in Omega-6 fatty acids, which can increase inflammation in the body, a known risk factor for heart disease.
3. Lack of nutrients: Processed seed oils can be depleted of important nutrients that are essential for heart health, such as vitamin E and antioxidants, which help protect the heart from oxidative damage.
4. Increased calorie intake: Processed foods and seed oils tend to be high in calories, which can contribute to weight gain and obesity, both of which are known risk factors for heart disease.
5. Lifestyle factors: Other factors, such as lack of physical activity, smoking, high-stress levels, and poor sleep can all contribute to the increased risk of heart disease.

It is important to note that the relationship between seed oils and heart health is complex and influenced by several factors. Additionally, there is ongoing research on the subject and the recommendations may change over time as more information becomes available. It is best to work with a healthcare provider to develop an individualized approach to heart health that takes into consideration personal risk factors and lifestyle.

Stephen: What evidence is there to suggest that diets high in animal fats and low in seed oils may lead to better health outcomes?

ChatGPT: There is some evidence from observational and intervention studies to suggest that diets high in animal fats and low in seed oils may lead to improved health outcomes.

One study found that participants on a low-carbohydrate, high-fat diet had improved markers of heart disease, including lower triglycerides and higher HDL (good) cholesterol, compared to those on a low-fat, high-carbohydrate diet. Another study found that replacing carbohydrates with animal fats led to a reduction in inflammation markers and improved insulin sensitivity.

Additionally, traditional cultures that consumed high amounts of animal fats and low amounts of seed oils, such as the Inuit and Maasai, were found to have low rates of heart disease and other chronic illnesses.

However, it’s important to note that these findings are still inconclusive and further research is needed to establish a definitive link between a high-fat, low-seed oil diet and improved health outcomes. It’s also important to consider individual factors such as genetics, lifestyle, and overall diet quality in determining the impact of a specific dietary pattern on health.

Stephen: What are some of the key differences between animal fats and plant-based oils?

ChatGTP: Animal fats and plant-based oils differ in their composition, health effects, and cooking properties.

Composition: Animal fats, such as butter, lard, and tallow, contain mostly saturated and monounsaturated fats. Plant-based oils, such as olive, canola, and soybean oil, contain mostly polyunsaturated fats, with varying amounts of monounsaturated and saturated fats.

Health effects: Saturated fats from animal sources have been traditionally demonized as unhealthy, however, recent research has challenged this view and suggests that they may not be as harmful as previously believed. On the other hand, polyunsaturated fats in plant-based oils are prone to oxidation and inflammation when subjected to high heat during cooking, which can contribute to chronic diseases.

Cooking properties: Animal fats are solid at room temperature and are typically used in baking and frying, while plant-based oils are liquid at room temperature and are typically used in salad dressings, marinades, and stir-fries.

It’s important to note that not all animal fats and plant-based oils are created equal and that the quality and processing methods used can greatly impact their health effects. In general, animal fats from grass-fed and sustainably raised animals and plant-based oils that are cold-pressed and minimally processed are considered to be healthier options.e, why were animal fats demonized despite being chemically similar to our own hence better metabolism of the fats?

Animal fats were demonized in the 1960s and 1970s due to a theory that linked saturated fat intake to an increased risk of heart disease. This theory was based on early studies that found an association between saturated fat consumption and elevated cholesterol levels, which were believed to contribute to heart disease. However, more recent research has called into question the validity of this theory and many health experts now believe that saturated fat is not inherently harmful and may even have health benefits. Nevertheless, the negative perception of animal fats persists, due in part to the marketing of plant-based oils as a healthier alternative.

Stephen: Ok, why are the Maasai so healthy despite their diet being mainly comprised of animal products, that is raw blood, raw milk, meat, and more?

ChatGPT: The Maasai are known for their traditional diet, which is high in animal products such as raw milk, raw blood, and meat, and low in plant-based foods. Despite this, they have been observed to have low rates of heart disease, high levels of physical fitness, and overall good health status. There are several potential explanations for this:

1. Low carbohydrate intake: The Maasai diet is naturally low in carbohydrates, which may help to reduce the risk of heart disease.
2. High omega-3 fatty acid intake: The Maasai consume significant amounts of omega-3 fatty acids from their animal-based diet, which may contribute to their good cardiovascular health.
3. Physical activity: The Maasai are physically active, with a lifestyle that involves significant physical labor and herding animals, which can help to improve overall health.
4. Genetics: It is possible that the Maasai have a genetic predisposition to good health, which is independent of their diet.
5. Bacteria in gut microbiome: The Maasai have a unique gut microbiome that is believed to be influenced by their diet, which may contribute to their overall health status.

These factors, along with other lifestyle and cultural differences, likely play a role in the good health outcomes observed among the Maasai, despite their diet high in animal products.

Stephen: Ok, Why is raw milk demonized and associated with other medical illnesses despite Maasai and other cultures drinking it even daily? Also, what illnesses is raw milk associated with?

ChatGPT: Raw milk has been associated with a variety of illnesses, including listeria, salmonella, and E. coli. This is because raw milk has not been pasteurized, a process that kills harmful bacteria. The bacteria present in raw milk can pose serious health risks, particularly to young children, pregnant women, elderly individuals, and individuals with weakened immune systems.

Additionally, raw milk may contain other harmful substances, such as mycotoxins produced by molds that can grow on the milk, as well as pesticides and chemicals used in the production of feed for dairy animals.

In terms of why raw milk is demonized, it is primarily due to the health risks associated with consuming it. The pasteurization process was developed to ensure the safety of dairy products, and most health organizations and government agencies advise against consuming raw milk due to the potential health risks.

Stephen: Is it possible that pasteurized milk is not good for human consumption due to the destruction of nutrient value? What about how lactose-intolerant people who after drinking raw milk cease to become intolerant?

ChatGPT: Yes, pasteurization can reduce the nutrient value of milk. Nutrients such as vitamins B12, B6, and C are sensitive to heat and can be destroyed during pasteurization. Raw milk, on the other hand, contains all of its original vitamins, minerals, enzymes, and beneficial bacteria, making it more nutritionally complete. As for lactose intolerance, some people who consume raw milk may experience a reduction in symptoms due to the presence of lactase enzymes, which aid in the digestion of lactose. However, it’s important to note that raw milk can also carry harmful bacteria, so it’s important to take appropriate food safety precautions.

Stephen: Is it possible to kill bacteria found in raw milk without destroying nutrient value and lactase enzymes?

ChatGPT: It is possible to kill bacteria in raw milk without destroying nutrient value and lactase enzymes through a process known as high-temperature short-time (HTST) pasteurization. This method involves heating the milk to a high temperature for a short amount of time and then quickly cooling it down. This process kills harmful bacteria while preserving the nutrients and enzymes in the milk. However, it’s important to note that this method may not eliminate all harmful bacteria, and the safety of raw milk is still a subject of debate among health expert

Stephen: What’s your take on eating raw eggs?

ChatGPT: Consuming raw eggs has both potential benefits and risks. Raw eggs are a rich source of protein and contain various vitamins and minerals. However, raw eggs may also contain harmful bacteria such as Salmonella, which can cause food poisoning. It’s recommended to cook eggs thoroughly to reduce the risk of foodborne illness.

Stephen: What’s the best way to cook eggs such that they retain most of their nutritional value whilst eliminating any harmful bacteria? Also, is salmonella found in the egg or on the egg?

ChatGPT: The best way to cook eggs to retain their nutritional value while eliminating harmful bacteria is to cook them thoroughly. It is recommended to boil, poach, or bake eggs until the white and yolk are firm, as raw or undercooked eggs can contain harmful bacteria such as Salmonella. Salmonella can be found both on the eggshell and inside the egg. To minimize the risk of contamination, it is important to handle eggs properly and store them in the refrigerator at a temperature below 40°F.

Stephen: What is the best cooking method for preserving the nutrient value of meat? Are there any health concerns associated with consuming meat cooked at high temperatures?

ChatGPT: The best cooking method for preserving the nutrient value of meat is generally considered to be slow cooking methods such as braising, poaching, or stewing, as they expose the meat to lower temperatures for a longer period of time which reduces the risk of excessive heat-induced damage to the nutrients. On the other hand, high-temperature cooking methods such as grilling or frying, can cause the loss of some nutrients, formation of harmful compounds (e.g. acrylamide, heterocyclic amines, and polycyclic aromatic hydrocarbons), and increase the risk of oxidation of the fats present in meat. Consuming meat cooked at high temperatures is associated with an increased risk of certain cancers, however, more research is needed to determine the exact relationship.

Stephen: When cooking meat either through frying or grilling which state should meat be in? Medium? Medium rare? or well-cooked?

ChatGPT: The best state for cooking meat depends on personal preference and the type of meat being cooked.

• For tender cuts like steak, medium rare (135°F) to medium (145°F) is recommended for optimal flavor and tenderness.
• For poultry, it’s important to cook it to an internal temperature of 165°F to kill harmful bacteria.
• For ground meat, it’s best to cook it thoroughly to 160°F. Ultimately, the safe internal temperature for meat should be followed to prevent foodborne illness.

Stephen: What’s your take on eating raw meat?

ChatGPT: Consuming raw meat carries a risk of foodborne illness caused by bacteria such as Salmonella and E. coli. While some people believe that eating raw or undercooked meat has health benefits such as improved digestion and increased nutrient absorption, there is limited scientific evidence to support these claims. It’s important to cook meat thoroughly to an appropriate temperature to kill any harmful bacteria and reduce the risk of foodborne illness. It is recommended to follow food safety guidelines and consult a healthcare professional before making any significant changes to your diet.

Stephen: Awesome. What role do phytotoxins play in the health effects of a diet rich in whole grains and vegetables?

ChatGPT: Phytotoxins are naturally occurring toxic compounds found in certain plants, including some whole grains and vegetables. They can have negative effects on human health if consumed in large amounts, although the risk of this depends on the specific toxin, the type and amount of plant consumed, and the individual’s susceptibility. Some phytotoxins can interfere with nutrient absorption, disrupt hormones, cause oxidative stress, and potentially lead to chronic diseases. However, it is important to note that these compounds also play a role in plant defense and can have beneficial effects in small amounts, including antioxidant activity and potential cancer-fighting properties.

First, it is important to understand that not all red meat is created equal. Processed meats, such as bacon, deli meats, and sausages, have been consistently linked to an increased risk of chronic diseases due to their high levels of salt, preservatives, and other additives. However, unprocessed red meats, such as grass-fed beef and wild game, are a rich source of nutrients, including protein, iron, zinc, and B vitamins.

Health Benefits of Eating Red Meat

One of the key benefits of red meat is its high bioavailability of iron. Iron is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen to the body’s tissues. Red meat is particularly rich in heme iron, which is better absorbed by the body than non-heme iron found in plant-based sources. This makes red meat an important dietary source of iron for individuals at risk of iron deficiency, such as vegetarians, pregnant women, and athletes.

Red meat is also a good source of zinc, a mineral that plays a vital role in the immune system, wound healing, and cell growth and division. Zinc is important for the proper functioning of enzymes, hormones, and the immune system, and it is also required for DNA synthesis and cell division.

Another beneficial component of red meat is conjugated linoleic acid (CLA), a type of fat that has been shown to have anti-cancer properties and to help in weight management. Studies have shown that CLA can help to reduce the risk of certain types of cancer, such as breast cancer, and may also help to improve insulin sensitivity, which can lower the risk of developing diabetes.

Additionally, red meat is a good source of B vitamins, including B12, B3, B6, and B2, which play a vital role in energy metabolism, brain function, and maintaining a healthy nervous system.

In conclusion, red meat can be a healthy component of a balanced diet when consumed in moderation and when choosing high-quality, unprocessed sources. While processed meats have been linked to an increased risk of chronic diseases, unprocessed red meats provide a wealth of essential nutrients that are vital for overall health and well-being. It is important to consult with a doctor or a dietitian to understand the best way to include red meat in your diet.

Additional Resources

Before you leave, here are some excerpts and links to additional articles on this.

Red meat is not a health risk. New study slams years of shoddy research

Big Think

Red meat causes heart disease. Except when it doesn’t?

Big Think

A new study says it’s okay to eat red meat. An immediate uproar follows.

Big Think

Eating red meat is likely to be healthier than many studies suggest

iNews UK

Eat Less Red Meat, Scientists Said. Now Some Believe That Was Bad Advice.

The New York Times

1. Vegetable/Seed Oils

We already know that seed oils especially canola, sunflower, safflower, cottonseed, rapeseed, soybean, and similar are unstable. They go through a long process; the end result is what most people use for cooking.

Here’s an excerpt from the National Library of Medicine on the reason why seed oils could possibly be a cause of cancer:

Repeated heating of vegetable oils at high temperatures during cooking is a very common cooking practice. Repeatedly heated cooking oils (RCO) can generate varieties of compounds, including polycyclic aromatic hydrocarbons (PAH), some of which have been reported as carcinogenic. RCO is one of the commonly consumed cooking and frying medium. These RCO consumption and inhalation of cooking fumes can pose a serious health hazard. Taking into account exploratory study, the present review aims to provide the consumption of RCO and its fumes cause the high incidence of genotoxic, mutagenic, tumorogenic and various cancers. The information on RCO and its fumes were collected through a library database and electronic search (ScienceDirect, PubMed, and Google Scholar). Remarkable studies demonstrated that the health adverse effects of RCO and its cooking fumes have been often attributed to their detrimental properties and ease to genotoxic, mutagenic and carcinogenic activities. RCO and its cooking fumes were found to enhance the incidence of aberrant cells, including breaks, fragments, exchanges and multiple chromosomal damages and micronuclei in a dose-dependent manner. Furthermore, the large consumption of RCO has been associated with a number of malignancies, including lung, colorectal, breast, and prostate cancers. The present review provides additional insights into the polluting features of PAHs produced various cancers via cooking activities in indoor environments.

Seed oils have also been shown to increase cardiovascular disease risk factors.

Another excerpt, this time from Independent UK

Cooking with vegetable oil releases toxic chemicals linked to cancer and even the degeneration of the brain, according to experts.

Lard, butter, coconut and olive oil are all better dietary choices, leading scientists have said - in advice which directly contradicts the NHS.

When heated, corn, sunflower, palm and soya bean oils - often called “vegetable” oils - release chemicals called aldehydes which have been linked to various cancers and neurogenerative diseases such as Alzheimer’s.

Martin Grootveld, a professor of bioanalytical chemistry and chemical pathology at DeMontfort University,said that a meal fried in vegetable oil such as fish and chips contains 100 to 200 times more aldehydes than the daily limit set by the World Health Organisation (WHO), according to the Daily Telegraph.

Using butter, olive and lard in the frying pan, however, was found to produce much lower levels of aldehydes - with coconut oil coming out as healthiest.

Yet the NHS has long warned against cooking with butter and lard. The NHS choices website advises:

“Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead.

“For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee.”

Yet vegetable oil has been linked to heart disease, cancer, inflammation, rising blood pressure and deteriorating mental health.

And the omega 6 fatty acids present in vegetable oils are pushing out the important omega 3 fatty acids that keep the brain healthy, according to Professor John Stein, emeritus professor of neuroscience at Oxford University.

“If you eat too much corn oil or sunflower oil, the brain is absorbing too much omega 6, and that effectively forces out omega 3,” Prof Stein said according to the Daily Telegraph.

“I believe the lack of omega 3 is a powerful contributory factor to such problems as increasing mental health issues and other problems such as dyslexia.”

The issue had not received enough attention by health organisations or the food industry, experts added.

Olive oil, meanwhile, has been repeatedly linked to health benefits.

Another excerpt from Jeff Nobbs

Meanwhile, as vegetable oil consumption has grown, rates of obesity, cancer, and diabetes–among other chronic illnesses–have surged to unprecedented levels. Six in ten adults in the US have a chronic disease and four in ten adults have two or more [2].

Excerpt from Kesser Institute

Our cell membranes are composed mainly of delicate fatty acids, the composition of which is directly influenced by the types of fats we eat. The consumption of anti-inflammatory omega-3 fatty acids has beneficial effects on cell membrane structure and function. Conversely, the consumption of rancid dietary fats compromises cell membrane health and promotes oxidative damage. The primary sources of rancid fats in the Standard American Diet are industrial vegetable oils.

Industrial vegetable oils, including canola, soybean, peanut, and safflower oils, are high in omega-6 polyunsaturated fatty acids (PUFAs). Omega-6 PUFAs are delicate and quite susceptible to damage from factors such as heat and light. Unfortunately, the very process by which industrial vegetable oils are made exposes omega-6 PUFAs to heat, metals, and other chemicals; this process oxidatively damages the fatty acids and produces “rancid” fats. However, the damage doesn’t stop there; vegetable oils are further oxidized when they are heated during the cooking process.

The oxidation of unsaturated fats in industrial vegetable oils produces advanced lipid oxidation end products (ALEs), which pose a significant risk to human health. ALEs are absorbed from the gut into the circulatory system, where they activate an inflammatory response that generates cytotoxic and genotoxic compounds. They are also incorporated into cell membranes, where they increase membrane permeability and impair cell function. (5)

To make matters worse, ALEs also co-oxidize vitamins A, C, and E, depleting the body’s antioxidant stores. The combination of inflammation and antioxidant depletion caused by the consumption of industrial vegetable oils propagates a chain reaction of oxidative damage in the body.

However, omega-6 in and of itself may not be the problem; it’s the way omega-6 fatty acids are handled during processing and cooking that cause them to become damaged and pro-inflammatory. We needn’t vilify all forms of omega-6 fatty acids. While it is best to avoid industrial vegetable oils entirely, fresh, whole foods high in omega-6, such as poultry, avocados, and nuts, can be part of a healthy diet. For more information on omega-6 fatty acids, see my previous blog post “An Update on Omega-6 PUFAs.”

I’d suggest you switch to Butter, Ghee, Lard, Avocado, and/or Olive oil.

One thing I can say about this is, heart disease, cancer, and high blood pressure among other chronic illnesses have been on the rise despite the removal of saturated fats which were initially blamed as the root cause.

More and more people have high cholesterol despite most(all) vegetable oils being labeled as heart-friendly with zero cholesterol.

Now, I’d like to bring to your attention a scheme in the 1950s where tobacco companies paid medical associations and scientists to cover up the fact that tobacco use caused cancer. My belief is that the same thing is happening now with big food and medical associations. Wheat is being peddled despite the fact that gluten causes inflammation and is one of the causes of cancer. We’ll get to that in a minute.

I leave you to make the decision.

To learn more about how big oil and big tobacco did this, visit this link: How Big Oil and Big Tobacco get respected scientists to lie for them - Vox

2. Processed Meat

According to the World Health Organization (WHO), there is “convincing evidence” that processed meat causes cancer. Classified as a Group 1 carcinogen, it is connected specifically to colorectal and stomach cancer.

Examples of processed meats that have carcinogenic properties include: Frankfurter hotdogs, ham, sausages, corned beef, beef jerky and canned or lunch meat.

3. Environmental Toxins

These are mainly toxins that are made in industries or natural occurring toxins or are byproducts of things made in industries.

Here’s an excerpt from Kesser Institute

The slew of environmental toxins to which we are exposed daily is a significant source of oxidative stress. A patient’s living environment can be a significant source of oxidative stress**. Exposure to particulate air pollution in urban areas and mold and biotoxins in water-damaged buildings promotes oxidative stress by depleting antioxidant reserves.** (11, 12) You can learn more about the harmful health effects of mold and biotoxins by reading my article “5 Things You Should Know about Toxic Mold Illness.”

Plastics are well known for their endocrine-disrupting effects. However, research suggests that plastics also induce oxidative stress. In the body’s attempts to detoxify BPA, a ubiquitous plastic chemical, free radicals are generated via activation of cytochrome P450 enzymes in the liver. The induction of free radicals and oxidative stress by BPA is believed to contribute significantly to the toxicity and carcinogenicity of this compound. (13)

Pesticides and heavy metals also provoke oxidative stress. Exposure to organophosphate insecticides (OPs), the residues of which can be found on conventionally grown fruits and vegetables, induces oxidative stress by activating cytochrome P450 enzymes and by disturbing the cell redox system, which reduces cellular energy and makes cells unable to neutralize free radicals. (14) Heavy metals, found in dental amalgams, air and soil, and our water supply, induce oxidative stress by altering the activities of key antioxidant enzymes such as glutathione peroxidase, glutathione-s-transferase, superoxide dismutase, and catalase. (15)

Here’s an excerpt from Scientific America

The National Institutes of Health has classified 54 compounds as known human carcinogens based on studies indicating they cause at least one type of cancer in people, according to the nation’s 11th Report on Carcinogens. The highest exposures occur in an occupational setting, but there are environmental exposures as well.

For example, benzene, a known cause of human leukemia, is a common pollutant in vehicle exhaust. Radon, a natural radioactive gas found in many homes, raises the risk of lung cancer. Arsenic, linked to skin, liver, bladder and lung cancer, contaminates some drinking water supplies. Other known human carcinogens include asbestos, hexavalent chromium, aflatoxins and vinyl chloride.

Now remember, some of these chemicals are in our cosmetics and grooming products. The skin is the largest organ so you can imagine the dangers of putting these things over the long term. I’ve already talk about endocrine & fertility disruptors found in grooming and cosmetic products, find that here: Endocrine(Hormonal) Disruptors in Grooming Products and Cosmetics | Stephen Ajulu · Entreprenuer, Writer, Designer & Creator

Here’s a list of some cancer causing toxins;

• Aflatoxins
• Aristolochic Acids
• Arsenic
• Asbestos
• Benzene
• Benzidine
• Beryllium
• 1,3-Butadiene
• Cadmium
• Coal Tar and Coal-Tar Pitch
• Coke-Oven Emissions
• Crystalline Silica (respirable size)
• Erionite
• Ethylene Oxide
• Formaldehyde
• Hexavalent Chromium Compounds
• Indoor Emissions from the Household Combustion of Coal
• Mineral Oils: Untreated and Mildly Treated
• Nickel Compounds
• Radon
• Secondhand Tobacco Smoke (Environmental Tobacco Smoke)
• Soot
• Strong Inorganic Acid Mists Containing Sulfuric Acid
• Thorium
• Trichloroethylene
• Vinyl Chloride
• Wood Dust

There’s a whole article on this, that I’d suggest you read: Environmental exposures and cancer: using the precautionary principle - PMC (nih.gov)

4. Obesity

Obesity is linked to 13 types of cancer, including two of the most common—breast and prostate—but only a little more than half of Americans are aware that it’s a risk factor for cancer. In fact, physical inactivity and obesity together account for 25 percent to 30 percent of colorectal, breast, uterine, kidney and esophageal cancers, which are among the most common types. “Obesity has become so important in the field of oncology today that maintaining an appropriate weight is one of the most important ways you can protect yourself from cancer,” says Anthony Perre, MD, Chief of the Division of Outpatient Medicine at Cancer Treatment Centers of America® (CTCA).

To help avoid obesity-related cancers, experts recommend you lose excess weight through diet and exercise. Be careful not to lose it too fast otherwise you’ll be releasing tons of toxins that were stored in the fat.

5. Ionizing radiation

Ionizing radiation is thought to cause about 1 percent of all cancers. It comes from cosmic rays that enter the Earth’s atmosphere, the radioactive gas radon—found naturally at low levels in soil—and from certain medical procedures, such as X-rays and radiation therapy. When cancer treatments increase your risk of developing another cancer later in life, the decision-making process often involves weighing the risks against the benefits, says Glynis Vashi, MD, Intake Physician and Chief of Medicine at our hospital near Chicago. “It takes years for a cancer to develop,” she says. “So you do what you have to do at the time, and then you take as many preventive steps as possible to improve the chance that you won’t develop another cancer in the future.”

6. Alcohol

Research has found that the more alcohol someone drinks—especially regular use over time—the higher the risk of cancer. For example, people who have three-and-a-half drinks or more a day are two to three times more likely to develop head and neck cancer than those who don’t drink. Alcohol consumption also has been linked to liver, esophageal, colorectal and breast cancers.

Alcohol increases cancer risk by damaging cell DNA and proteins, as well as the body’s ability to break down nutrients, and by increasing estrogen levels. People who use both alcohol and tobacco have much higher risks of developing head and neck cancer than those who use alcohol or tobacco alone.

7. Tobacco

The most significant environmental risk factor for cancer is tobacco, whether they’re using products like cigarettes, pipes, cigars, chewing tobacco, snuff or vaping, or being exposed to secondhand smoke. In fact, tobacco accounts for 80 percent to 90 percent of all cases of lung cancer, which is the second most common cancer in both men and women.

To reduce your risk of lung cancer, avoid tobacco altogether—don’t start the habit, and if you have, quit as soon as possible, and steer clear of secondhand smoke.

8. Oxidative Stress

A condition that may occur when there are too many unstable molecules called free radicals in the body and not enough antioxidants to get rid of them. This can lead to cell and tissue damage. There are many factors that may lead to oxidative stress, including obesity, poor diet, smoking, drinking alcohol, taking certain medicines, and exposure to environmental factors such as radiation, toxins, air pollution, pesticides, and sunlight. Long-term oxidative stress may play a role in aging and the development of chronic inflammation, cancer, and other diseases.

Diets, especially high-fat or high-carbohydrate diets, have been shown to be associated with oxidative stress by elevating the levels of protein carbonylation and lipid peroxidation products while reducing the antioxidant defense status [1]. In obesity, chronic oxidative stress and associated inflammation are the underlying factors that cause insulin resistance, metabolic dysfunction, diabetes, and cardiovascular disease by disrupting signaling and metabolism [4,5]. Obesity-associated insulin resistance greatly increases oxidative stress and the risk of hypertension, dyslipidemia, type 2 diabetes, atherosclerosis, and nonalcoholic fatty liver disease [6].

In general oxidative stress is the leading cause of cancer due to byproducts called free radicals. Most of the causes listed above cause oxidative stress which in turn cause free radicals. How do you avoid them?

How Can We Prevent Oxidative Damage?

There are many dietary and lifestyle strategies we can implement with our patients to help them prevent oxidative damage.

Avoid rancid vegetable oils. You should steer clear of processed, packaged foods and toss out any canola, soybean, safflower, sunflower, peanut, or grapeseed oil you may have sitting in your pantries. When eating out at restaurants, where industrial vegetable oils saturate most foods, ask to have your vegetables cooked in butter and your salads dressed with olive oil. Eat anti-inflammatory fats found in extra virgin olive oil, coconut oil, avocados, wild-caught seafood, butter, tallow and sprouted or lightly roasted nuts and seeds.

Eat an antioxidant-rich, whole-foods diet. This type of diet supplies the body with the antioxidants and cofactors it needs to combat oxidative stress.

Stop smoking.

Emphasize the importance of daily stress-reduction practices. Meditation, yoga, spending time in nature, and taking “technology breaks” alleviate chronic stress, which causes oxidative stress when allowed to continue unabated.

Strategies to help you reduce your environmental toxin exposure. Stop using pesticides on your lawns and gardens. Buy organic food as often as possible, avoid storing food in plastic containers and handling receipts, safely eliminate sources of heavy metal exposure such as dental amalgams, and filter drinking and bathing water.

Emphasize the importance of circadian rhythms and sleep hygiene. Aiming for a regular sleep schedule, avoiding blue light at night, and getting plenty of sunlight during the day helps to sync circadian rhythms.

Treat infections. Chronic infections are a significant cause of oxidative stress and must be addressed to halt the free radical cascade.

Get regular exercise. Aim for 30 or more minutes of exercise four to five days a week. Also engage in light, intermittent physical activity throughout the workday by alternating sitting with working at a standing desk or by taking time to go for a walk at lunch.

Address iron overload. Iron overload is a complex topic, and there are many ways to go about treating this condition. Briefly, curcumin and green tea are two options for attenuating iron overload-induced oxidative damage. (27, 28)

Try Intermittent Fasting, OMAD or 2MAD. As shown above, frequent eating increases your chance of becoming obese which is then correlated with an increase in cancer.

Now here’s the game plan.

We’ll focus primarily on Mind, Body and Spirit and our secondary focus will be Wealth/Riches. Now I do remember telling you that we should focus on 3 things only but things change.

I’m going to add URGENCY.

Group link: The OUTLIER MALE Telegram group.

Mind

Here’s a simple guideline to follow.

1. Learn Digital Marketable Skills

Digital marketable skills are skills you can use to make money ONLINE. Everything is going online. You need to align yourself with the massive paradigm shift that’s going on

Here are some. Pick your poison(skills). Now I’d suggest you pick more than 1.

1. Copywriting
2. UI/UX Design
3. Web Development
4. Search Engine Optimization
5. Social Media Marketing
6. Search Engine Ads(Google)
7. Graphic Design
8. Blockchain Development
9. Social Media Management
10. Writing
11. Data Science
12. Cloud Computing
13. Artificial Intelligence, Deep Learning, and Machine Learning
14. Animation
15. Video Editing(both short form and long form)
16. Email Marketing(+cold emailing)
17. Affiliate Marketing
18. App/Software Development
19. Illustration + NFT Art + Digital Art
20. Web Scraping
21. Hacking
22. Video/Audio Production
23. System Automation

These are the ones I know off the top of my head. If you have another one, feel free to post it below in the comments.

The key to this is to reach 10,000 hours of mastery with the skill you’ve chosen or with this whole outlier male journey, that’s when you’ll start to see the progress you’ve made.

2. Optimize Your Sleep

Here are some tips by Dr. Huberman:

• High-quality sleep is critical! Sleep is the foundation of mental health, cognitive health, and performance
• Viewing direct morning sunlight within 30-60 minutes of waking will help you fall asleep and stay asleep at night, and optimize cortisol & adenosine levels
• Layer in multiple levers to be more alert: morning sunlight viewing, increasing body temperature, delaying caffeine, movement/exercise upon waking, light breakfast
• Stack the deck to give your body predictable autonomic timing and properly set circadian rhythm to optimize sleep and wakefulness – even if you’re tired, exercise a little (doesn’t have to be intense) and eat a light breakfast, etc.
• Avoid overhead fluorescent light as much as possible between 10 pm-4 am – these lights will eliminate melatonin circulating in the brain & body and will hinder the ability to fall and stay asleep (instead, try soft lamps and dim screens as much as possible without straining eyes)
• Viewing afternoon sunlight from sunset can help offset some of the negative effects of light viewing in the evening (10 pm-4 am)
• Try to maintain a consistent sleep/wake schedule (+/- 1 hour) 7 days a week!
• When all else fails, try this sleep stack cocktail (buy single ingredient supplements so you can use what works, ditch what doesn’t): magnesium threonate (145mg, 30-60 minutes before bed) + theanine (100-400mg, 30-60 minutes before bed) + apigenin (50mg, 30-60 minutes before bed)
• Sleep apnea can have very damaging effects on sleep and health – train nasal breathing with these methods: (1) use medical tape to tape your mouth shut during sleep; (2) practice nasal breathing only during light exercise/cardio bouts

Remember

• Best nootropic: sleep
• Best stress-relief: sleep
• Best trauma release: sleep
• Best immune booster: sleep
• Best hormone augmentation: sleep
• Best emotional stabilizer: sleep

3. Build Focus

Some more tips from Dr. Huberman:

• Epinephrine/adrenaline, acetylcholine, and dopamine work together to facilitate the ability to get focused, direct focus, and stay focused over time
• Binaural beats (40 Hz), white noise, pink noise, and brown noise can enhance focus & more importantly, decrease the amount of time it takes to get into a focused state by ramping up neurochemicals
• Blocking time: use ultradian cycles (90-minute bouts) for intensely focused sessions; assume it will take about 5-10 minutes to ease in and then ramp up; when finished, spend 10-30 minutes to deliberately defocus
• Both things are true: fasted states and fed states (sufficient glucose but not overly stuffed belly) stimulate neuronal activity – leverage this and try one focused 90-minute bout in the morning (fasted) and another in the afternoon (fed)
• Tip: leverage the benefits of stress through cold exposure – try a cold shower (uncomfortably cold but safe to stay in) for 1-5 minutes to increase epinephrine and dopamine in the brain and body to get the body into a focused state – the positive effects of epinephrine last up to an hour or more
• The focus will drift unless you are an experienced meditator – the most important component of meditation is refocusing back to meditation and back to the breath – try 13 minutes per day
• Meditation caveat: focused meditation in the 4 hours prior to bed actually hindered the ability to fall asleep and stay asleep
• Using visual field to improve focus: set a timer for 30 seconds per day and try to focus on one object; keep adding 5 seconds per day looking directly at the location (be sure to blink!) – you can use this to help onramp into 90-minute focused bout
• As always, start with behavioral tools (and dialing in sleep), then focus on nutrition, and try supplementation – when all else fails and you’ve consulted a doctor, lean on prescription drugs
• Really sleep-deprived or having trouble focusing? Stack tools – for example, take a cold shower, leverage the visual field, and take alpha-GPC

4. Read Books

Here are some books I suggest you start reading that will build your knowledge in place of the experience you don’t have:

• Think and Grow Rich by Napoleon Hill
• Rich Dad Poor Dad by Robert Kiyosaki
• 48 Laws of Power by Robert Greene
• The Way of The Superior Man by David Deida
• Rational Male Book 1 by Rollo Tomasi
• The Male Advantage by Kris Sturmey
• Meditations by Marcus Aurelius
• The Art of War by Sun Tzu
• 12 Rules For Life: An Antidote to Chaos by Jordan B. Peterson
• Obesity Code by Dr. Jason Fung
• Unscripted by MJ Demarco
• The US Navy Seal Survival Handbook
• The Obstacle is The Way by Ryan Holiday
• Meditations by Marcus Aurelius
• The Illustrated Art of Manliness: All Books by Brett McKay
• The King, Warrior, Magician, and Lover by Robert Moore & Douglas Gillette
• How To Win Friends and Influence People by Dale Carnegie
• Estrogeneration by Anthony G. Jay, Ph.D.
• Ego is The Enemy by Ryan Holiday
• Bushcraft 101 by Dave Canterbury
• 100 Deadly Skills by Clint Emerson, Former Navy Seal
• 4 Hour Workweek by Timothy Ferriss
• The Unplugged Alpha by Richard Cooper
• Outliers by Malcom Gladwell
• $100mOffers by Alex Hormozi

These books are great and I suggest you read 10 pages a day and slowly build up to 20. These contain the experiences of more than 1,000 men.

Having their knowledge and being able to learn from their experiences is a blessing.

I’d recommend you start with The Male Advantage by Kris Sturmey.

It will show you your worth as a man and how to further build it. I rate it 10/10.

Body

1. Work out/Exercise

Principles Of Exercise & Fitness

The basic concepts of fitness are few, but the methods are vast

• The 9 main concepts of training:
  1. Skill
  2. Speed
  3. Power (function of speed and strength)
  4. Strength
  5. Hypertrophy (growing muscle mass)
  6. Muscular endurance
  7. Anaerobic power (ability to produce and sustain work in short bursts)
  8. VO2 max (max heart rate)
  9. Long-endurance (30+ minutes with no break)
• There are a handful of things you have to do in order to make all of the main concepts work, but you will not see changes in any domain without progressive overload
• Progressive overload: adaptation happens as a byproduct of stress – you have to push the system
• If you do the same exercises over time, you will plateau
• A progressive overload could be in the form of adding weights, adding repetitions, increasing frequency, varying complexity of movement

Here are the exercises we’ll focus on for the first year:

1. Push-ups or Bench presses: These work on the chest and arms. You can try multiple variations to suit you. If you are a beginner try Knee Push-ups

   To begin, the push-up: Lie flat on the ground then push your body up without interfering with the natural curvature of the back.
   To begin, the bench press: Find the weights, load them, lie on your back, unrack and pull towards your body as far as possible then push up from your body as far as possible and repeat.
   

2. Squats: This works the legs and the core(only slightly).
   To begin, stand up straight, then go down to a squat position, and then come up. How deep you go depends on your capacity but ensure you try to go deeper and repeat.
   To do this with weight simply depends on what kind of squat you are going to do. I recommend the back squat, whereby you load the weight to the back of your neck(wear thick clothing or place a hollow form then do a squat and repeat.
   

3. Deadlifts: This works the legs, back and core.
   To begin, find weights, and place them near your feet while standing upright. Reach for the weights without bending your knees too much and bring them up until you are standing upright again then put them down and repeat.
   

4. Bent over rows or pull-ups: These work on the back and the arms
   To begin find a strong sturdy vertical pole that is placed slightly above your reach. Hold it with 2 arms and bring your chin over the pole then slowly drop down and repeat.
   To begin, find weights preferably a barbell or dumbbell, bend over extend your hands toward the floor while holding the weight then bring the weight to your chest then extend them back to the ground, and repeat.
   

5. Military Overhead press: This works on the shoulders giving you that large shoulder and making that sexy V that girls love.
   To begin, find weights then bring them to your chest and push them upwards above your head then bring them down and repeat
   

6. Calve raises: This works on the calves
   To begin: stand upright and stand on your toes like you are tiptoeing then come back to natural and repeat. You can add weights if desired.

   

7. Plank: This strengthens the core which is responsible for keeping your upper body straight and provides spinal cord support. It does a bunch of other things which I believe you should research
   To begin lie flat on the ground then let your elbows and forearms touch the ground then lift and hold that position for a time.

   

8. Stretch

To start do 5 x 5 of each. That is 5 repetitions of 5 sets = 25 times if using weights. If using body weight do 5 x 10 = 50 times.

Do this 6 days a week unless you are over 35. If you are over 40 do 5 or 4 times a week.

Remember to set a rest day. Eat plenty of proteins and healthy fat. Increase weight, difficulty, intensity, or repetitions every week.

2. Diet

• Increase your protein intake especially from meat, eggs, and fish to maximize protein synthesis: consume 1.6-2.6g/kilogram of lean body mass
  • There aren’t noticeable benefits to going beyond this range
  • Protein is also more satiating
• Try fermented foods
• Eat some dark and leafy vegetables
• Have some fruit e.g. berries and watermelon
• Limit refined carbs, sugar, and seed oils
• Try fasting. Fasting puts the body into a mode of autophagy and conservation of resources which are beneficial to health
• Try a ketogenic diet. Benefits of the ketogenic diet: influences neurotransmitter levels (particularly glutamate, GABA, adenosine), changes calcium channel regulation, changes gene expression, reduces brain inflammation, improves the health of the gut microbiome, improves insulin resistance and signaling
• More extreme forms of fasting (24 hours, alternate day, etc.) have more noticeable effects on lean body mass than 16:8 fasting
• Eating 2-3 high-quality protein meals per day will probably make more of a difference on lean body mass than time-restricted eating
• Choose fasting depending on your goal: if you’re a high-level athlete or similar, it’s unlikely you’ll gain much intermittent fasting – if you want to maintain or lose weight and lose body fat, a 16:8 fast is fine to help control calories
• Don’t snack

Spirit

This one is simple.

1. Pray every day when you wake up and go to sleep

This will help connect you to your Creator and have Him guide you.

2. Read the Bible/Quran

This will help know what He expects from you.

3. Meditate

This will help clear your mind and bring peace.

4. Journal

This will help you chain your thoughts to the physical realm.

It will help you plan out life and it will be a reminder of all you haven’t achieved.

5. Help others

This will bring you down to earth and help you stay humble.

That’s it guys that’s the plan for this year.

I’ll post the next year’s plan before December.

For those who haven’t joined the group yet.

Here’s the link. It’s a limited-time offer. It will soon be closed and paid.

Wealth

If you are in a 9 - 5. Start investing. We are close to a recession. Learn stocks, crypto, REITs, real estate, precious metals, watches, timber, and such.

Learn investing. Keep money aside and do dollar cost averaging(Put some money into investments every month/week/day)

Invest a little now then go head-deep in the middle of the recession. Millionaires are made in the middle of recessions just like diamonds are made under pressure or men are made during storms.

Learn investing.

If you are jobless, spend most of your time learning and testing(practicing) new skills and stack money for investment.

If you are an Investor, keep going.

If you are a business owner/entrepreneur stack money for investments.

Some good investments:

1. Bitcoin
2. Ethereum
3. Small MarketCap Coins/Tokens
4. Gaming tokens
5. NFT tokens
6. Gold
7. Silver
8. Diamond
9. Healthcare REITs, Stocks, and ETFs
10. Energy REITS, Stocks, and ETFs
11. Utility NFTs
12. Government Bonds
13. Government Bills
14. Utility REITs, Stocks, and ETFs
15. Consumer staples Stocks, REITs, and ETFs

Group link: The OUTLIER MALE Telegram group.

Yet when we look at the science of human dietary evolution, the long-term global health outcomes from reducing animal fat in our diets, and the modern controlled trials exploring the risks and benefits of animal fats, the picture becomes alarmingly clear:

Not only is animal fat good for you, but reducing and replacing animal fats with vegetable oils is likely responsible for the dramatic spike in chronic inflammatory diseases including heart disease, cancer, and diabetes. [1]

In fact, animal fat is likely the single healthiest and most beneficial nutrient in the human diet.

This claim called out into the echo chamber of an anti-animal, the pro-plant dietary establishment can sound a little crazy. So don’t take our word for it. Let’s follow the science through the murk of dietary misinformation.

Table of Contents

• What is Animal Fat?
• The Human Body is an Animal Fat Eating Machine
• 11 Reasons Why Animal Fat is Good for You
• The Demonization and Re-Evaluation of Animal Fats
• Modern Science on Animal Fat and Health
• Is Animal Fat Good For You: The Takeaway

What is Animal Fat?

From a scientific perspective, animal fats and oils are lipids derived from animals. Oils are liquid at room temperature, and fats are solid. Both animal fats and oils are composed of triglycerides.

Animal Fats in the Western Diet

Animal fats from meat, and milk products from ruminants (cows, buffalo, goats, sheep) provide 35% to 40% of the fat in the average American diet.

These fats are mostly composed of saturated and monounsaturated fatty acids, with less than 4% polyunsaturated fatty acids (PUFA) [1]. By contrast, most vegetable and seed oils are majority PUFA.

Common animal fats include:

• Fatty meat–beef, bison, pork, lamb
• Butter
• Ghee
• Cream
• Cheese
• Tallow
• Lard

The Human Body is an Animal Fat Eating Machine

Modern dietary researchers and carnivore diet thought leaders like Doctor Kiltz and Amber O’Hearn all point out that our cavemen ancestors ate a diet of huge, extremely fatty animals for nearly 2 million years of evolution. [2]

Our modern bodies bare the genetic inheritance of our “lipivore” eating habits in the way:

• Humans have a unique propensity to store fat (as energy) in our bodies
• Unlike other predators, humans can easily enter ketosis (mobilizing fat stores into powerful energy molecules) during mundane, calorically replete states, not just starvation states as is the case for other mammals
• Have massive brains composed primarily of fat

In the context of human dietary evolution, it was our scavenging of fatty bone meats and brains leftover from the kills of other predators that directly fueled our rapid brain development. [3]


Source: Amber O’Hearn

Our massive, fat-fueled brains are what separates us from our primate ancestors.

Our ability to prioritize fat as a primary fuel source and feed our brains is, from a metabolic perspective, what makes us human.


From this historical dietary perspective, animal fat is good for you. To vilify animal fats would be oddly suspicious of the body in the context of dietary evolution.

It makes no sense to believe that our bodies evolved a strong desire for animal fat, a way to store it in our own bodies, and an efficient way to use animal fat as our primary energy source if eating it caused cancer and heart attacks.

And in fact, modern studies tell us conclusively that it doesn’t. [4] [5] [6]

11 Reasons Why Animal Fat is Good for You

1 Humans are Animals that Produce and Consume Their Own Fat

Human breast milk provides around 50-65% of its caloric nutrition as “animal” fat, 54% of which is saturated. [7]

The fact that humans produce an abundance of animal fat to feed our offspring during their most critical developmental phase is a strong indicator that animal fat is good for us.

2 Animal Fat is the Most Abundant Source of Energy

As mentioned above, our pre-human ancestors became humans when they learned first how to scavenge bone fats, and then to hunt giant, extremely fat animals. There’s a reason why nearly all the world’s megafauna is extinct. And we are it.

Our human ancestors adapted to select animal fat in part because it provides the most energy per gram of all macronutrients.

| Macronutrient | Calories per gram | | Fat | 9 | | Carbohydrates | 4 | | Protein | 4 |

When we eat excessive amounts of carbs our body converts them to “animal” fat on our body.

When we restrict carbs in alignment with ancestral eating patterns our body metabolizes our own animal fat into potent energy molecules called ketones.

As we’re learning, the type of nutrient we get our energy from can have enormous effects on our metabolic health.

A review of 16 studies found that the consumption of high-fat dairy products like butter can lower your risk of obesity. [8]

Animal fats are highly satiating, meaning that they make you feel fuller faster, and stay full for longer.

Adding more animal fats to your diet can help you eliminate the desire to snack on processed junk foods that feed carb addictions. [9]

3 Animal Fat Supports Cardiovascular Health

Studies show that consuming animal fat in the context of low-carb high-fat supports cardiovascular health. [10]

Having lower Lipoprotein(a)–a low-density variant of LDL (bad cholesterol)–is generally healthier because it’s a carrier for oxidized phospholipids in our blood plasma. Oxidized lipids can embed themselves in your arterial walls creating atherosclerotic lesions.

Consuming saturated fat reduces the levels of lipoprotein (a) in your bloodstream and increases “good” HDL cholesterol. [11] The overall effect is the improvement of our heart disease risk factors.

One controlled feeding study comparing the consumption of saturated fat to oleic PUFAs found that the saturated fat group reduced their Lp (a) between 8-11% while the oleic group did not. [12]

One large study reported that men and women aged 45-75 years who regularly consume dairy fat may have a reduced risk of a heart attack. [13]

Additionally, one study found that a daily serving of 14 grams of butter may lower your risk of type 2 diabetes by 4%. Type 2 diabetes is strongly associated with an increased risk of heart disease. [14]

4 Protects the Liver

In the context of a low-carb diet, animal fats have been shown to alleviate fatty liver disease. [15]

5 Supports Healthy Cell and Brain Function

Myristic acid, an animal fat found in milk products is essential for many cellular signaling pathways. [16]

60% of the human brain is fat, with some parts composed of more than 80% saturated fat. [17] The saturated fat we get from animals nourishes these areas of the brain.

SFA from animal sources also supports the integrity of cell membranes. [18]

6 Supports Infant Development

A recent paper on new evidence-based dietary guidelines for feeding infants from birth to 24 months old recommends reducing PUFA from vegetable oils and adding meat. [19]

Animal fat fuels the rapidly growing infant brain and spares the protein for building a developing body.

Not surprisingly, children on low-fat diets suffer developmental problems.

A study published in Pediatric Pathology & Molecular Medicine stated, “evidence supports the view that intervening in childhood (2-15 years) with low-fat low-cholesterol diets or even worse, lipid-lowering drugs to prevent atherosclerotic plaques in adulthood is wasted effort.

Overzealous parents may unwittingly induce malnutrition in their children and many children with restricted access to palatable foods, will yearn for them even more as they become older leading to “overweightness.” [20]

7 Animal Fats Provide Fat-Soluble Vitamins

Animal fats carry bioavailable fat-soluble vitamins A, D, and K2.

These are called fat-soluble vitamins because they are soluble in organic solvents and are absorbed and transported in a manner similar to that of fats.

The retinoid version of vitamin A is only found in animal sources such as liver, butter, whole milk, and egg yolks. [21]

In countries with a low intake of fatty animal foods, vitamin A deficiencies are prevalent. [22]

Vitamin K2 found only in fatty animal foods like pork chops, eggs, and full-fat dairy plays a crucial role in blood clotting, calcium metabolism, and heart health. [23]

Pioneering dietary researcher Weston A. Price found that traditional diets high in animal fats showed remarkable dental health and extremely low prevalence of modern diseases.

8 Conjugated Linoleic Acid (CLA)

Fatty animal meat, especially when pasture-raised and grass-fed, offers significant amounts of highly beneficial animal fat called conjugated linoleic acid (CLA). [24]

Grass-fed meat and dairy contain 300-500% more CLAs than grain-fed varieties.

Studies show that CLA may have powerful anti-cancer properties. A 2016 Finnish study, found that women with adequate CLA levels had a 60% lower incidence of breast cancer. [25]

Research done on mice found that eating meat with higher CLA concentrations “exerts profound anti-inflammatory effects”. [26]

9 Monounsaturated Fat

Many types of red meat are high in monounsaturated fat.

For instance, around ⅓ of the fat in ribeye steak is monounsaturated fat.

In studies, monounsaturated fat has been shown to be anti-inflammatory and may reduce the risk of heart disease. [27] [28]

10 Stearic Acid

Stearic acid is one of the most abundant fatty acids in red meat. For example, it accounts for ⅓ of the saturated fat content in a ribeye steak.

Studies show that stearic acid can improve body fat ratio, support the function of mitochondrial –energy factories inside your cells– and promote weight loss. [29]

Stearic acid has been shown to lower or have a neutral effect on LDL (bad) cholesterol. [30]

11 Animal Fats Make Healthy Cooking Oils

Saturated bonds of most animal fats make them molecularly stable.

The molecular stability of saturated animal fats makes them resist oxidation and rancidity. This holds true even when exposed to high heat. [31]

Ghee is an animal fat with a remarkably high smoke point of 485°F (250°C).

Tallow has a 400°F/205°C smoke point, and butter has a 350°F (175°C) smoke point.

The stability of animal fats matters because it keeps them safe from forming toxic compounds like acrylamide.

For example, ghee produces considerably less acrylamide compared with vegetable and seed oils high in molecularly unstable PUFAs.

In a study, soybean oil produced more than 1000% more acrylamide than ghee. [32]

The Demonization and Re-Evaluation of Animal Fats

Ever since the 1960’s animal fat has been public health enemy number one. This can be attributed to the infamous Seven Countries study by oceanographic researcher and domineering personality, Ansel Keys.

When heart disease was on the rise, the American public was seduced by Keys’ career-defining hypothesis that heart disease rates correlated with the consumption of saturated fats mainly from animal foods. Upon publication of his study, he was rewarded with a Time Magazine cover.


Source: Dr. Cate Shanahan

Keys’ study with its demonization of animal fat and its recommendation to replace saturated fats with PUFA-rich vegetable oil, is likely a critical factor in the rise of the so-called diseases of civilization.

You can learn more about why vegetable oil is bad for you here.


One major problem with Keys’ study is that it omitted countries (and traditional cultures studied by pioneering researcher Weston A. Price) that consumed high amounts of animal fats and had very low incidences of heart disease.

The red dots in the chart below represent the traditional Tokelau, Masai, and Inuit populations who consume “extremely” high percentages of saturated fat yet have extremely low rates of heart disease, cancer, stroke, and diabetes.

As you can see from the modern data when looking at the European continent the more animal fat populations consume the less heart disease they suffer. [33]

Suffice it to say, popular media and the American Heart Association (funded in part by Crisco!) ran with Keys’ hypothesis, and his recommendations have brainwashed generations of Americans to fear healthy animal fats. And the results have been catastrophic.

In the graphs below you can chart a correlation between the reduction in animal fat intake over the last century, the substitution of PUFA from vegetable and seed oils, and a spike in the diseases of civilization.




Modern Science on Animal Fat and Health

70 years later modern nutritional science is finally (though slowly) acknowledging that it’s been deadly wrong.

Current studies with over 1 million participants have determined that for the average person, saturated fat from mostly animal sources is not associated with heart disease, cancer, stroke, diabetes, and death from a heart attack [34] [35] [36] [37] [38]


This 2020 study co-authored by researchers from leading medical schools around the world found that “Although intake of processed meat has been associated with increased risk of CHD, intake of unprocessed red meat is not, which indicates that the saturated fat content of meat is unlikely to be responsible for this association”. [39]

“Whole-fat dairy, unprocessed meat, and dark chocolate are SFA-rich foods with a complex matrix (of nutrients) that are not associated with an increased risk of CVD. “The totality of available evidence does not support further limiting the intake of such foods.”


This Dutch study from 2016 found that though total saturated fat intake is not related to incidences of heart disease, substituting animal protein for animal fat may increase your risk of heart disease. [40]

As you can see below, unfortunately, people have been heading guidelines to eat leaner meat.


Is Animal Fat Good For You: The Takeaway

When examining the available evidence, including evolutionary eating patterns, uniquely human metabolic traits for storing and utilizing fats, and the many crucial roles that animal fats play in the body, it is clear that animal fats are good for you.

Explore more about the health benefits of saturated fats here, and go deeper into the question, “is steak healthy?” here. Already experiencing the benefits of eating meat, then learn more about why eating meat can be good for the environment here.

Original Source: Is Animal Fat Good for You? The Science on Why it’s The Optimal Food for Humans - Dr. Robert Kiltz (doctorkiltz.com)

Article Sources

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1. Intake of milk fat, reflected in adipose tissue fatty acids and risk of myocardial infarction: a case-control study

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1. Low-carbohydrate diet induced reduction of hepatic lipid content observed with a rapid non-invasive MRI technique

1. Post-translational myristoylation: Fat matters in cellular life and death

1. Essential fatty acids and human brain

1. Know your fats : the complete primer for understanding the nutrition of fats, oils and cholesterol

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1. Further response from Hoenselaar Published online by Cambridge University Press: 01 March 2012

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1. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies

1. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease1,2,3,4,5

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1. Effect of the amount and type of dietary fat on cardiometabolic risk factors and risk of developing type 2 diabetes, cardiovascular diseases, and cancer: a systematic review

1. Dietary Saturated Fatty Acids and Coronary Heart Disease Risk in a Dutch Middle-Aged and Elderly Population

Why do I plan to become an outlier male?

1. I want my family to live a comfortable life
2. I want to live a better life
3. I want to have an abundance of top-quality women(Surface level)
4. I want to be healthy and strong
5. I want to be financially free and have time freedom
6. I want to pursue my genuine curiosity
7. I want to enter a room and have people look. A king’s presence.
8. I want my lineage to be safe and secure
9. I just want to be better. I want to be at the top. I want to be better than other men. I want to have an abundance.
10. I want to live a life well-lived.

There are different pillars of a man’s life that need to be built up, these are:

1. Health/Body: Be in shape, healthy and active. Hormone, sleep, diet, and other optimizations
2. Wealth/Money/Resources/Assets: Have resources and money. Investments. Crypto. Stocks. Real Estate.
3. Relationships: Be good to my family. Build a good circle of primarily male friends who have similar goals of reaching the top. Cutting out untrustworthy friends. Building a do-or-die brotherhood who help each other. Finding a good woman. Leading your family.
4. Faith: Get closer to God
5. Mind: Amass knowledge. Practice. Learn skills. Learn new languages. Fix mindset. Reading books.
6. Style: Dress better. Smell Better. Look freaking great.
7. Others: Body language, experience, game, stoicism, leadership, accountability, responsibility, frame control, emotional control, sexual interactions, looks maxing, personal branding, fighting, manly skills & more
8. Life setup (Male Advantage years 25 -40): Getting things in place to look, feel and be high value e.g. nice car, nice house, nice everything.

So, to begin, I’ll focus on 3 things. I won’t do more than 3 things at a time because then the transformation will be exhaustive and I’ll quit mid-way. I’ll only do more when I can.

My first focus will be on Health/Body, Mind & Faith/Spirituality. But along the way, I’ll incorporate Others into the plan.

We have 5 years. I’ve broken this into:

Year 1 & 2: Body, Mind, and Spirit

Year 3 & 4: Wealth, Style & Others

Year 5: Life setup & Relationships

Here’s how I think about it.

You can’t have a nice house and a hot chick if you don’t have money or relationship skills, you can’t have money. if you don’t have the skills.

Now, of course, you can be fat with mental issues and still be rich or you can have a nice body but still be broke. The key is not 100% of all these things but 70% even 60% across the board.

Now life setup and relationships are last, not because you should avoid your family or not set up your life well but rather because I believe you’ll have more time and resources in the future that you can use to set them up better, let’s take life setup, for example, it requires money. Relationships require time.

You don’t want a situation where you are busy chasing girls while doing the above, it will likely end in a catastrophe. You can also decide to go the road of faking a good lifestyle but people will smell it on you that you don’t have half of what you brag about on social media.

You should first build your body, this will allow you to “focus” on building the mind all while you are connecting to your spirituality. A healthy body + a healthy spirituality = an even healthier mind. You need all these pieces to go to step 2 which is where we primarily focus on making money, improving style and more. Once you are fit, clothes fit you better. And with the halo effect + hypergamy to your advantage, it becomes a done deal.

The Bible is an amazing book that can build the mind as well as your spirituality.

These three things are connected because they form you. No one can take your knowledge, skills, and strength from you of course except God.

But man can take your wealth, your clothes, your life setup, your cars, your girl and even destroy your relationships. That’s why you need to build YOU first then build all the others because then you already have the skills, the knowledge, the experience, the body, the mind and the spirit, building whatever is stolen is easier. Plus once you follow this systematically, who would even dare try to take your stuff or your girl. You’ll be rich, jacked, know how taekwondo or something and have The Almighty God by your side. No one will want to fuck with you because you are UNSTOPPABLE. This is what girls love in a man. Ambition. Wealth. Determination. Prespicacity as Andrew Tate, the top G says. These are the benefits of following this order.

Another thing about this is this order is the best way to build a foundation.

I’ll go on this “hero’s journey” with you. The goal or rather the light at the end of the tunnel is YOU being the top g, having time and financial freedom with an abundance of resources.

In the next post, I’ll talk a bit about who I am, who an outlier male is, and why we should strive to become like him. ({ADONIS} in Hamza’s voice)

In the next post after that, I’ll cover my plans for body, mind, and spirit, the foundational pillars. And, by the way, you don’t have to be a Christian to follow these. In spirituality, for example, you can meditate. I am however going to write it the way I’m doing it.

Remember the goal is to become a truly top-tier man by the time 5 years a done.

For those who want to join in on this. By next week, I’ll have set up a group where we can keep each other accountable and help each other.

Now remember, we are all beginners, even me. I don’t know more than you and I’m not in a better position than you. I just have good mentors and have stolen bits and pieces from their word and have made this so you don’t have to watch 100 self improvement videos and read 10 books. So relax, let’s take this step by step.

Thank you and have a good one.

P.S. Kindly note that this program is mainly targeted toward men but women are allowed to join. Also, while the program is free the group will be paid in order to avoid spam and disrespectful people from joining. The benefits of this group are endless. I’ll talk about the group soon. The platforms are either Discord or Telegram.

This will eventually become paid once we are done with the first section, only those who join now, within the first 2 years since the posting of this article will get in for free.

What is the endocrine system?

The endocrine system is a complex network of glands, hormones, and receptors. It provides the key communication and control link between the nervous system and bodily functions such as reproduction, immunity, metabolism, and behavior.

What are endocrine disruptors?

Chemicals are an essential component of our daily lives. But some chemicals, known as endocrine disruptors, can have harmful effects on the body’s endocrine (hormone) system. Hormones act in very small amounts and at precise moments in time to regulate the body’s development, growth, reproduction, metabolism, immunity, and behavior. Endocrine disruptors interfere with natural hormone systems, and the health effects can be felt long after the exposure has stopped. Exposure to endocrine disruptors in the womb can have life-long effects and can even have consequences for the next generation.

To learn more, read: Endocrine Disruptors: What They Are & How To Avoid Them

What are some of the known endocrine disruptors found in cosmetic and grooming products?

<figcaption>Most common endocrine disrupting chemicals in cosmetics and personal care products. Trade name, CAS number and demonstrated hormonal activities.</figcaption>

Parabens: Often found in many cleansers, soaps, and moisturizers, parabens are preservatives that are also endocrine disruptors, which means they can interfere with essential hormonal functions in the body and potentially cause chronic conditions over time.

Sulfates: A petrochemical byproduct, sulfates can cause skin irritation and allergic reactions and are commonly found in things like body wash.

Phthalates: Used to make fragrances stick to skin, many scented cleaners and moisturizers contain phthalates, which can also be endocrine disruptors.

Synthetic Fragrance: Under the law to protect “trade secrets,” companies are not required to disclose what is actually in their fragrance—it could potentially contain a whole host of toxic chemicals that can cause allergic reactions and more.

Benzalkonium Chloride: Used as a preservative, this ingredient has been associated with skin, eye, and respiratory irritation and is often used in moisturizers.

Butylated hydroxy Anisole and Butylated Hydroxytoluene: These are synthetic antioxidants that are likely carcinogenic and may cause liver damage.

Ethylenediaminetetraacetic acid (EDTA): A binding agent, EDTA may cause organ damage and is found in many moisturizers and lotions.

Polyethylene glycol: Also found in creams, this ingredient and other PEG compounds may be carcinogenic, depending on how they are processed.

Oxybenzone: This ingredient is found in sunscreen as well as moisturizers that have sunscreen in it. It’s been linked to things like skin sensitization, allergic reactions, and hormone disruption.

Formaldehyde: Yep. This known carcinogen is found in many body washes and shampoos.

Sodium Lauryl Sulfate and Sodium Laureth Sulfate (SLS and SLES): Also found in various kinds of soaps, SLS and SLES are petroleum byproducts that can potentially cause irritation and allergic reactions.

Triclosan: Used as an anti-bacterial agent, and can be found in toothpaste, soaps, and hand washes. It is known to have hormone-disrupting properties.

PFAS: Per and polyfluoroalkyl substances (PFAS) are added to some cosmetics, such as foundations and moisturizing creams, to help them penetrate the skin. Some PFAS have hormone-disrupting traits. Coop Denmark has banned all cosmetics containing PFAS from its shops because of concerns over these harmful chemicals.

Flouride: Used in toothpaste. Found in tap water.

Kojic acid

4-Methylbenzylidene camphor

Resorcinol

Octocrylene

Triclocarban

Homosalate

Benzyl salicylate

Genistein

Daidzein

Ethylhexyl Methoxycinnamate(EHMC)

Octyl methoxycinnamate (OMC)

Octinoxate

Cyclopentasiloxane

Decamethylcyclopentasiloxane

Butylphenyl methyl propanol

BMHCA

Triphenyl phosphate

Deltamethrin

<figcaption>Some adverse effects of EDCs in humans.</figcaption>

<figcaption>Studies exploring associations between exposure to cosmetics- and PCPs-released EDCs and endometriosis.</figcaption>

Read More: Endocrine Disruptors: What They Are & How To Avoid Them

Read More: Endocrine Disrupting Chemicals in Cosmetics and Personal Care Products and Risk of Endometriosis

No, not in the way you think. They are man-made in that, man himself made them, e.g Diabetes, Cancer, Metabolic Syndrome, Lactose Intolerance, Allergies, Hypertension, Ulcers, Obesity, and many more. We made them when we decided to deviate away from our natural way of eating and living. We are currently looking at a 50% decline in fertility(both male and female) since 1960. That’s a lot considering the small gap.

We have begun feeding ourselves toxic foreign materials that end up inflaming, restricting, and destroying our wonderful bodies. Not only are we eating the wrong things, but we are also eating the wrong way.

Today I’ll tell you how to get your life and health back.

Step 1: Remove MOST(99%) processed foods

To begin we must first deduct before adding. Remove most of your processed foods, foods that have been marketed, and foods that come in packaging.

Leave the ones that have 1, 2, or 3 ingredients max.

Step 2: Remove EVERYTHING with either Sunflower, Soybean, Grape Seed, Canola, Rapeseed, or Sesame oil

These oils have been known to be extremely toxic to all living things, especially humans. They go rancid very quickly and even cause cancer because they become oxidized when heated.

To learn more visit my article: Why I Advocate For Saturated Fats over “Vegetable” Oils

Replace all your vegetable oils except Extra Virgin Olive Oil with Butter, Tallow, Lard, or Ghee.

Step 3: Remove all processed meats

Processed meats have soy which is known to cause male infertility. Plus they also have vegetable oils and preservatives which disrupt your endocrine system, inadvertently affecting your fertility.

You can learn more about processed meats, soy, vegetable oils, and other endocrine disruptors here: Endocrine Disruptors: What They Are and How To Avoid Them.

Step 4: Use whole, unprocessed foods

These contain all your body needs to grow stronger and fight diseases.

Step 5: Eat plenty of beef meat, lamb meat, goat meat, organ meats, wild fish meat, and poultry eggs

This will provide you with the vital amino acids that will repair your body and help it become stronger and more capable. If you eat fatty meat, it will also help provide the ready ingredients(Amino Acids + Cholestrol) used in hormonal synthesis.

Step 6: Eat full-fat dairy products from pasture-raised/fed cattle

Step 7: Use only traditional vegetable oils such as Extra Virgin Olive Oil

Step 8: Eat fresh organic fruits and vegetables especially seasonal fruits and Lacto-fermented vegetables e.g. Saurkraut. Limit fruits.

Step 9: Use filtered water for cooking and drinking

Step 10: Use unrefined salt and a variety of organic herbs and spices

Step 11: Make your own salad dressing using raw vinegar(Raw apple cider vinegar with mother), extra virgin oil, and/or natural honey

Step 12: Use traditional sweeteners e.g honey in moderation

Step 13: Use only unpasteurized wine or beer in strict moderation

Step 14: Cook only in stainless steel, cast iron, or good quality ceramic pans

Step 15: Use only natural, food-based supplements

Synthetic supplements made in the lab are not bio-available and hence are not absorbed.

Step 16: Get plenty of sleep, exercise, and natural light(sun)

Step 17: Think positive thoughts and practice forgiveness

Step 18: Exercise and focus on COMPOUND LIFTS

Step 19: Journal or write a diary

Step 20: Prepare homemade stocks from bones of pastured cows, goats, and chicken

Step 21: Use whole grains, legumes, and nuts. Avoid wheat and any other grain that contains gluten

Step 22: STOP taking sugar and MSG!

These are by far the most dangerous products aside from vegetable oils. They have been shown to grow cancer and cause insulin resistance. Avoid them at all costs. Limit fruits and honey as much as possible. I’d even recommend that you avoid fruits, honey, artificial sweeteners, and MSG.

Photo by Christopher Campbell on Unsplash

1. Vegetable oils are not actually made from vegetables

If you carefully examine every vegetable oil ingredient you’ll find that they are actually made from seeds and not vegetables. There are no oils made from vegetables unless you decide an avocado is a vegetable. The fact that they lie to consumers that what you are cooking was made from vegetables proves the point that they are not good as they are using clever marketing, since it’s believed vegetables are good and healthy.

2. Seed “vegetable” oils are unstable

Vegetable oils are either polyunsaturated or trans fats/oils.

Here’s an excerpt from a Nuffield Health article on polyunsaturated oils:

Polyunsaturated fat, found in nut and seed oils, is liquid at room temperature. These fats, which include the popular sunflower seed oil, have more than one (poly) double bond in their carbon chain, and these carbon bonds are missing their hydrogen atoms.

Because of these multiple ‘unsaturated’ or ‘incomplete’ double bonds, polyunsaturated fats are chemically unstable and prone to oxidation. This makes them the worst oils to cook with, as heat produces damaging free radicals within the oils.

Here’s an excerpt from a MedlinePlus article on trans fats:

Trans fat is a type of dietary fat. Of all the fats, trans fat is the worst for your health. Too much trans fat in your diet increases your risk for heart disease and other health problems.

Trans fats are made when food makers turn liquid oils into solid fats, like shortening or margarine. Trans fats can be found in many fried, “fast” packaged, or processed foods, including:

• Anything fried and battered
• Shortening and stick margarine
• Cakes, cake mixes, pies, pie crust, and doughnuts

Animal foods, such as red meats and dairy, have small amounts of trans fats. But most trans fats come from processed foods.

As you can see, both polyunsaturated oils and trans fats are detrimental to you health.

3. Seed “vegetable” oils contain radicals

Here are excerpts on radicals especially in vegetable oils and fats:

Free radicals roam inside our bodies, damaging our cells and our DNA by oxidizing them. (What’s oxidation? Think rust. And for the science geeks, free radicals are molecules with an unpaired electron.)

Fats and oils. Fats and oils can become oxidized from exposure to light, air, or heat. Not only does this create free radicals, but it also causes the unpleasant odors and flavor that we associate with rancidity. When you heat fats or oils to high temperatures, as with deep-frying, they can become oxidized, creating free radicals. This effect is amplified when cooking fats are reused, as they may be in restaurants. For this reason, don’t use these delicate oils for cooking: flaxseed oil and nut and seed oils.

4. Vegetable oils cause modern-day lifestyle illnesses such as hypertension, cancer, heart disease, and more

Excerpts from LifeSpa

Vegetable cooking oils were once touted as heart-healthy replacements for butter and lard. Unfortunately, they are the newest culprit in today’s rising levels of heart disease.

Sadly, because of the processed nature of these oils, much of it ends up deposited in fat cells. In fact, from 1959 to 2008, the amount of linoleic acid deposited in subcutaneous fat jumped from 9.1% to 21.5%.

One 2018 study reports that linoleic acid promotes oxidative stress, oxidized LDL (bad cholesterol), chronic low-grade inflammation, and atherosclerosis, and is likely a major dietary culprit for causing coronary heart disease, especially when consumed in the form of industrial seed oils commonly referred to as “vegetable oils.”

The amount of linoleic acid (processed vegetable oils) deposited in fat (belly fat, hips, cellulite) is associated with the risk of arterial health issues. Furthermore, high levels of omega-6 fatty acids built up in fat stores will reduce concentrations of heart-healthy long-chain omega-3 fatty acids (eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]), most commonly found in fish oils.

For those opposing the above point, my question to you is this. Why is it that heart disease, cancer, and hypertension are on the rise despite the “heart-healthy” “free of cholesterol” vegetable oils commonly used today? Why is it that since we replaced saturated and monounsaturated fats/oils lifestyle diseases have been on the rise? Answer in the comments. Just look at obesity. We are a morbidly obese race. Never before has humanity been this fat. I further emphasize these points with this excerpt:

In the early 1900s, before the soybean introduction, vegetable oils were available for culinary use, but they looked much different than today. Seed oils were cold-pressed in dark warehouses and delivered in dark brown bottles in the wee hours of the morning—much like the milkmen we know of today. These oils were so volatile to oxidation that any light exposure would accelerate their rancidity.

Today, vegetable seed oils are industrially processed and oxidized to such an extent that for commercial cooking oils to have a stable shelf life, all the nutrients and protective antioxidants in the seed are processed out. These vegetable seed oils are boiled to over 400° Fahrenheit, denatured, bleached, and then deodorized because they smell so bad after processing. Contrary to the oils pressed and sold in dark rooms and dark bottles, today’s seed oils are void of the nutrients that once graced the seeds, so they can be sold 24/7 in clear plastic bottles in fully lit grocery stores.

Highly processed high linoleic acid vegetable oils are so stable, they use them to preserve food and extend shelf life. You will find them all in packaged food in the middle of your grocery store. Linoleic acids are so fully oxidized that not only are they toxic and damaging to the arterial wall, but intestinal microbes that typically feed on essential fatty acids and fiber won’t touch them.

Bread, for example, years ago would get hard and stale in just one day, making your local baker a regular stop on your shopping list. Today, bread stays soft for months thanks to highly processed vegetable oils used to extend shelf life—but not your life.

Beneficial microbes ingest good fats, but if microbes will not eat the processed fats in your bread, your bread will not go bad or mold. But when you eat the processed bread, those same microbes now in your gut won’t eat or digest them either. All the indigestible omega-6 fats end up in the liver to be broken down as toxic waste or stored in your fat as a toxic waste dump.

Today, gallbladder removal is the most common elective abdominal surgery in America. Gallstones, just one reason the gallbladder fails, affecting 10-15% of Americans, or 20-25 million people.

More importantly, why has gallbladder disease risen by 20%+ in the last 30 years? In large part, the answer is oxidized fats.

Heating PUFAs accelerates the free radical cascade of damage and oxidation in the body. In a famous New Zealand study, researchers evaluated arterial blood flow after a fried food meal. They used a blood pressure cuff to see how fast blood vessels would dilate back to normal after ingestion of a meal cooked in used fast food fryer oil.

The results were dramatic. Four hours after ingesting the meal cooked in one-week-old high omega-6 vegetable oil, they measured how quickly the artery would recover from the pressure of the blood pressure cuff. Before the meal, the vessels dilated normally, but afterward, there was almost no dilation!

What kinds of oils are making their way into your body? Hopefully now, armed with this information, you’ll look a little more carefully at processed foods and vegetable cooking oils, and opt instead for fresh foods and oils. They may go bad quicker, but they will keep you healthier.

5. Cholesterol and saturated fats are ESSENTIAL

No, your brain is not made up of 90% water. It’s in fact made up of 60% fat. Are you aware your cell membrane is made up of cholesterol? Are you aware that up to 70% of your hormones are made from cholesterol? Are you aware that one of the reasons testosterone, fertility in women, and sperm count is due to lower dietary intake of saturated fats? Are you aware that animal fat and your own fat are almost chemical similar? What does this mean? This means that your body is better capable of processing animal fats than any other fat/oil on the planet. Are you aware that your own body produces up to 60% cholesterol? Are you aware that a majority of doctors and their societies/corporations have been in cahoots with food processing companies for financial gain? Why is medicine one of the most paid careers in the world? Why do patients taking statins also experience a hit/decrease in sexual desire and even develop erectile dysfunction?

Ask yourselves these questions and arrive at your own conclusions.

6. Conclusion

We(Mankind) have been eating foods high in saturated fats and our diets have primarily consisted of red meat. Why is it that we are now experiencing the effects? Why now? I have the answer: Industrialization! How can a company sell a product? Through marketing. What’s the best form of marketing? Playing with the emotions of the customer. How can big food corps do this? By paying doctors who you believe have your self-interests at heart to tell you this is healthy. How do they crush the competition? Having the same doctors tell you that is not healthy. It’s really that simple. Think. I hope all of you have seen/read the best answer to: “Sell me this pen”. The best answer doesn’t involve explaining just its features to the customer but rather socially engineering a person by involving their feelings. An example answer to the above question: “Because this pen embodies functionality and class. Imagine pulling this out to write checks. You’ll look like a boss. To top this off it’s even refillable, this way you’ll always have your trusty sidekick who will never let you down. With this meter, you’ll easily know when your sidekick requires refilling, this way you stand out from the pack by being the only one who came with his own pen! This right here is a power move.” Something like that.

Here’s a compiled list of the dangers of PUFA and Trans fats:

• Blood Sugar - PUFAs can damage the cells in your pancreas that produce insulin. If you want to lose body fat and achieve a high level of health, you want a very effective blood sugar handling system. PUFAs can damage this system. For those with blood sugar handling issues, the primary focus is usually reducing sugar intake, however, I believe it makes more sense to eliminate PUFAs from your diet.
• Skin health - PUFAs are closely linked to age pigment formation. In addition, a high level of PUFA in your body means when you are exposed to the sun, free radical damage is more likely. Free radical damage to the skin could lead to skin cancer.
• Metabolism - PUFAs can stress various systems in your body, particularly the rate at which your cells produce energy (i.e. your metabolism). This has numerous implications for thyroid health and general hormonal balance.
• Digestion / Immune System - PUFAs can impair protein digestion. Digestion problems are rampant in this day and age, and eliminating PUFAs is an often overlooked and very effective way of supporting digestion. Your immune system is closely linked to your digestive system, a problem with digestion almost guarantees a poorly functioning immune system.
• Detoxification - The liver plays a major role in detoxification, PUFAs can overburden the liver. That sluggish feeling you feel after eating out? You may have just consumed PUFAs.

Plan of Action

• Avoid PUFA oils completely, especially for cooking.

• Always use heat-stable fats for cooking (i.e. coconut oil, olive oil, ghee, butter, tallow).

• Limit the number of times per week you eat out and follow the eating out tips below.

• Consume high PUFA foods (i.e. nuts, seeds, fatty fish) in limited quantities (i.e. a few times a week instead of daily)

• If you consume animal products ensure that the animals are not fed any PUFA. This means consuming grass-fed beef and pasture-raised eggs and poultry. There are many other benefits to this approach as well.

• If you are a vegan or vegetarian and nuts and seeds are a significant component of your diet it may be beneficial to consume lots of coconut oil and possibly to supplement with Vitamin E.

• If you are a vegan or vegetarian and nuts and seeds are a significant component of your diet it may be beneficial to consume lots of coconut oil and possibly to supplement with Vitamin E.

• Vitamin E is a very powerful antioxidant and may help offset the damage caused by PUFAs. When you go out to a restaurant or if you are in the mood for some French fries, take some vitamin E when you get home.

• Eat more saturated fat in general, but especially on days when you will be consuming PUFAs (whether intentionally or unintentionally). Saturated fat can offset the damage caused by PUFAs.

• If you only want to do one thing for your health, limit your exposure to PUFAs.

• It is rumored that pig farmers attempted to feed their pigs coconut oil to fatten them up (in the days when coconut oil, was cheap). Apparently, the pigs got lean and muscular on the coconut oil diet. Only after they started feeding them corn, soybeans, and grains did they begin to bulk up.

• When eating out look for farm-table restaurants and ask that your food be cooked in olive oil or butter (coconut oil would be great but this is very uncommon).

• If you have been consuming a high PUFA diet for many years and carry around high levels of body fat, chances are you are storing lots of PUFA in your own tissues. While reduced body fat should be your goal, you should be sure not to rush your weight loss. When you begin to shed those pounds you can release PUFA into circulation in the body. If done too quickly, this can be particularly damaging and stressful to the body (see the various televised weight-loss competitions).

• Avoid omega-6 oils. Read the labels on packages carefully and severely limit or avoid corn, soybean, canola, and cottonseed oils, and all foods made with them. This includes fried foods from restaurants, and most snack foods like chips, popcorn, etc.

• Eliminate trans fats. Totally avoid partially hydrogenated or hydrogenated fats of any kind. If vegetable and seed oils weren’t bad enough, hydrogenating them turns them into the dangerous, heart-harming trans fats that everyone is warning about these days. Research shows that these fats “may raise blood sugar levels” and “alter metabolism in humans.”

  Read your labels carefully: Commercial baked goods—such as crackers, cookies, hempseed, and cakes—and many fried foods, such as doughnuts and french fries—may contain hydrogenated trans fats. Shortenings and some margarine can contain hydrogenated trans fats too.

• Use only healthy, traditional fats, such as:

  • Lard (non-hydrogenated, especially from pasture-raised pigs)
  • Tallow (especially from grass-fed cows)
  • Butter (especially from grass-fed cows)
  • Coconut Oil (cold-pressed, unrefined “virgin” oil is best)
  • Olive Oil (only cold-pressed, extra-virgin in dark bottles or cans)
  • Avocado Oil (cold-pressed; great for high-heat)

  These fats are incredibly stable and have been enjoyed safely by humans for thousands of years. They almost never go rancid and many can last for years stored in your pantry.

• Eat more greens. Leafy greens have a better balance of omega-3s to omega-6s than most seeds and grains (though flax and hemp seeds are notable exceptions). Omega-3s live in leaves, flax, and hemp seed as the omega-3 ALA (alpha-linolenic acid). Animals (like us) can convert ALA into even more dynamic omega-3s: EPA and DHA, which are essential for heart and brain health, especially in children. This conversion is very inefficient in humans, however, and that’s why the next two steps are so important.

• Eat healthier meats. Cows raised on grass produce meat, milk, and cheese with substantially more omega-3s than their corn-and soy-fed counterparts. Chickens fed a diet rich in bugs, flax and greens produce eggs that are as high in EPA and DHA as many species of fish. Grass-fed meats, dairy, and eggs are more expensive than grain-fed, but the money you spend today is minor compared to the very steep medical price tag attached to a diet high in omega-6s.

• Eat fish. Wild-caught fish can also be a sustainable part of your new diet, as moderate fish consumption will be more effective when your diet has fewer omega-6s. Try to eat at least two meals of wild-caught, minimal-mercury fish per week. (Avoid farmed fish because they are fed GMO corn and soy!) Fish oil supplements can also help, though they’re not a long-term solution to this widespread nutritional deficiency.

Some good news: The American Heart Association recently said that there is no evidence linking dietary saturated fat and cholesterol to cardiovascular disease and obesity.

Polyunsaturated cooking oils.

Polyunsaturated cooking oils like corn, soybean, canola, safflower, and sunflower oils are often touted as “healthy” oils. While agribusiness conglomerates have done a good PR job with their number one, best-selling product, nothing could be further from the truth. (Note: Also see “The Skinny on Fat, Part 2: How Carbohydrates Make You Fat” for the complete story.)

In addition to rancidity, oxidation, and an overabundance of omega-6 fatty acids, yellow seed oils have a host of environmental problems too.

Yellow seed oils are brand new to humankind, and they only exist because the chemical processes and machinery invented during the industrial revolution made it possible to extract them. Today, the majority of these industrial oils are manufactured from genetically engineered corn, soybeans, and rapeseed (canola) which have been heavily sprayed with Round-up (glyphosate) or atrazine, highly toxic, endocrine-disrupting herbicides, and other toxic pesticides.

Then these oils are extracted and refined using carcinogenic hexane (two carbon atoms short of octane—as in gasoline!) and are then finally bleached and deodorized to disguise their rancidity. The final product is not only essentially bad for you but it is also contaminated with traces of several highly toxic petrochemicals.

Did you know: That margarine is one molecule away from plastic? Well, now you do!

This article is a compilation of my thoughts, research, investigations, and excerpts from credible sources.

PS: Sources, if you believe I have not linked your website here yet have used your content, kindly write to me via the contact form: here.

Have a great day!

Additional Resources:

• Healthiest Cooking Fats
• Why You Should Avoid PUFAs
• PUFA Study
• PUFA Study 2
• Book Summary: The Big Fat Suprise by Nina Teicholz
• The Skinny on Fat, Part 2: How Carbohydrates Make You Fat

Photo by Ashwini Chaudhary(Monty) on Unsplash

How much salt should I eat?

Food should be salted freely and to taste. When the metabolism is slow and the thyroid is not optimally functioning, it may be beneficial to consume extra salt whenever possible. This could include salting all beverages and using liberal salt when cooking and baking.

If you have kidney disease or hypertension, it is a good idea to consult with a medical practitioner before increasing salt intake.

Most importantly, listen to your body. Let your salt craving and desire for seasoning dictate how much salt to consume.

Photo by Maksym Sirman on Unsplash

1. Eat meals with less fibre and less starchy carbs

2. Keep off sugar completely

3. Avoid fruits and eat fewer vegetables

4. Use and eat saturated fats, especially animal fats

5. Eat more salt

6. Exercise

7. Skip breakfast. Practice intermittent fasting or one meal a day or two meals a day.

8. Drink water when thirsty

9. Get in the sun

10. Eat more meat and eggs

11. Avoid synthetic vitamins

12. Avoid packaged, fortified and processed food

Requirements:

1. 15 cloves of garlic
2. 1 whole lemon(with skin and seeds)
3. 1 tbsp of turmeric
4. 1/4 cup of grated ginger
5. 1/4 cup of manuka honey
6. 20 ml of olive/coconut oil
7. 80ml of Apple Cider Vinegar
8. 1 cup of water

Blend these together for about 2 mins and put them in a jar. Refrigerate.

The longer it stays and ferments the better.

Formula by Dr. Eric Berg

2. Olive Oil

3. Lard

4. Schmaltz

5. Suet

6. Avocado Oil

7. Tallow

Vegetable oils especially those from seeds e.g Sunflower, Canola, Corn, Cotton, Soya Bean, and Rice are carcinogenic, contain free radicals, oxidize much faster, and are unstable. Keep off them and switch to these healthier alternatives.

If you prefer unsaturated fats stick with coconut oil and avocado oil. But saturated fats are also very important.

Remember the brain, hormones(testosterone), and cell membrane are composed of fats.

Are you eating good food or junk food? You should know eating junk food leads to junk-filled organs. This applies to your skin. You want to eat more animal-based fatty foods e.g beef. You want to avoid things made in factories. Eat real food. Like meat, eggs, organs, cruciferous vegetables, tubers, and such. Stay away from sugar and vegetable oils. If your skin is dry, double down your intake of fatty meats. If it’s moderate or too oily eat a slice of good meat with minimum fat.

2. Stop using skin products made in factories or with chemicals you can’t ingest/pronounce.

You need to treat your skin like your mouth and stomach. Apply what you can safely eat or drink without major issues arising. E.g Rosewater, avocado, bee wax, honey, etc.

3. Stop using skin products all together

Your skin is like your stomach, do you really need to ingest something before the stomach can do its job? Then why do that to your skin? The skin is plenty efficient at doing its job.

4. Give your skin some rest

I know a number of you will skip the first 3 tips so at least follow this one. Every Saturday and Sunday apply nothing on your skin. Nothing at all!

See what happens if you do all this for a week. That’s it for now. See you next time.

Here are some of the most beneficial yet controversial health tips.

DISCLOSURE: I AM NOT A MEDICAL DOCTOR.

1. Literally everything popular is wrong.

The exact opposite is true e.g. salt, sugar, red meat, complex carbs, water intake, etc etc. (I will explain more)

2. There’s nothing more unhealthy than caring too much about your health

3. Slow metabolism = unhealthy.

Here are common things that slow down metabolism: PUFA(“Vegetable” Seed Oils), Blue light, Routine, Gut irritants/endotoxin (Mostly from vegetables and grains), Estrogen, BPA / Plastics, Anger / Stress, Sedentary lifestyle, Poor sleep, Excessive endurance exercise / Frequent long-distance running

4. Disease often starts in the gut via endotoxin production and inflammation.

This leads to a cascade of increased stress, lower metabolism, a shift to aerobic glycolysis, and decreased protective hormones. Cutting gut irritants is a powerful way to improve health.

5. Seed(vegetable) oils are the major cause of disease today.

They are hidden in everything. All restaurants cook with them. Cook with tallow, lard, suet, ghee, extra virgin olive oil, coconut oil, avocado oil, or butter instead. Avoid packaged food.

6. Vegan diets kill more animals than a grass-fed carnivore diet

7. Carbohydrates are essential for brain, adrenals, youth hormones, thyroid, and gut health.

8. Steak is a superfood.

Easily digestible protein, highly nutritious, loaded with bioactive like taurine, carnitine, carnosine, creatine, and anserine that you can’t get elsewhere. It needs to be a dietary staple.

9. Do not drink tap water.

Do not shower in tap water. Tap water is incredibly toxic. Use a filter.

10. Vegetables are not healthy foods.

Most have very few nutrients and are loaded with pesticides and gut irritants.

11. Most nuts and grains aren’t healthy.

Most are loaded with omega 6 and compounds that irritate your gut like lectins(nuts) and gluten(wheat)

12. Salt is very important and you are likely taking too little.

It’s a master electrocyte and helps control other electrolytes like magnesium and potassium

13. Arbitrary water limits and the general advice to chug water is terrible.

Thirst is an evolutionary conserved mechanism to regulate hydration and mineral balance. Excess water dilutes sodium and causes stress. Drink when thirsty

14. Soy is bad especially for men as it lowers testosterone and destroys sperms.

15. Pay the farmer now or the doctor later.

Pay up for quality food. It will make you more money now and save you more money later.

16. Progesterone is the real female hormone, not estrogen.

Incredibly protective, stabilizing, anti-cancer, pro-GABA, mood-boosting, metabolism increasing. It is produced in the 2nd half of a Women’s cycle, but due to excessive birth control usage, most women have low progesterone to estrogen.

17. Walking is strong medicine.

Helps with hormonal function, energy levels, digestion, mood, and lymphatic circulation. Walk in the sun every AM barefoot.

18. Moving out of a city and quitting the job you hate are the two most underrated ways to improve health.

19. DHT doesn’t cause hair loss. Stress, estrogen, calcification, low thyroid, and nutrient deficiencies do.

20. Plastic is poison. BPA-free means nothing.

21. Parabens and Phalates are toxic. Avoid them.

22. Have fun.

Constructively that is. Find a hobby you like that gives other people value and do it to your heart’s content. In fact, make it your job. As long as you have fun, you’ll be great.

23. Sun your genitals.

24. Beef liver is essential.

It is loaded with b vitamins you can’t get elsewhere. Vit A & copper work together to produce ceruloplasmin the master antioxidant w. delivers copper to cells to generate ATP. Vitamin A is required for hormone synthesis, skin health, immune function, etc. It’s tough to be at your optimal health without eating beef liver.

25. Eat only when you are hungry but because modernity has destroyed most of our senses.

Try eating 2 meals a day then move to one meal a day. Trust me, if you load this 1 meal with grass-fed meat, eggs, complex carbohydrates e.g tubers, saturated fat, and a bit of vegetable. You’ll be fuller and feel great.

26. Your stomach acid is supposed to be highly acidic.

Not basic not neutral. There’s a reason some of us are incapable of drinking milk. Increase its acidity by eating the right foods and fasting(IF, 2MAD, OMAD).

27. If your great grandparents never ate it then it’s probably not healthy.

28. A long walk a day will keep depression at bay

And that’s it for today. Remember: none of this is medical advice. Kindly experiment and see if these changes lead to a positive impact. Of which I can vouch that they do.

• It wakes you up faster than a coffee cup. Struggling to shake off morning grogginess? Freezing water boosts the production of norepinephrine and dopamine, two hormones that shift your nervous system into a sympathetic state – which essentially means that it’s a great way to get hyped up.
• Relieves stress. As the first point mentions, cold water boosts the production of norepinephrine and dopamine. Dopamine is a happy hormone. It’s that simple.
• Makes the day easier. Once you’ve conquered your cold shower in the morning, things become less difficult as you’ve built up momentum by doing something difficult.
• Improves circulation. It can feel uncomfortable to immerse our bodies in cold water, but it can also be invigorating. That’s because water that’s colder than our natural body temperature causes the body to work slightly harder to maintain its core temperature.
• Helps fight off common illnesses. Our bodies are designed to become resistant to the elements we are exposed to. For example, leukocytes help fight infection in the body. The shock of cold water in the bloodstream stimulates leukocytes. This means that taking cold showers can help your resistance to common illnesses, like colds and the flu.
• Boost metabolism. Counter-intuitively, an icy bath or shower can help you warm-up before training. It flips your body’s internal thermostat, raising your metabolism and kick-starting your in-built heat-producing mechanisms – an energy-intensive process that torches through calories.
• Speeds up post-workout recovery & eases DOMs. Here’s how: it constricts the blood vessels near the surface of your skin, diverting blood towards your core – a process known as vasoconstriction. “The purported recovery benefit is that this reduces swelling and inflammation in the muscles,” says sports scientist Adam Ridler, a master trainer at Ten Health and Fitness. “It helps to draw waste substances and lactic acid away. When the body begins to warm up, vasodilation occurs, pumping fresh, warm blood around the tissues bringing nutrients, oxygen and aiding in recovery.”
• Build your resilience. “Cold showers definitely help with mental resilience,” says Hayes. “Simply having one is a feat of willpower in itself. You’re training your body and mind to go out of your comfort zone, which makes you stronger and more resilient. Things that once felt really tough can suddenly feel a lot less tough as you can tolerate more physical and mental discomfort.”
• Raises testosterone. When athletes were subjected to extremely low temperatures after a tough sprint session, the concentration of testosterone in their saliva was 21 percent higher two hours after their workout, and 28 percent higher after 24 hours, sports scientists at Swansea University found. Being athletes, they used a cryotherapy chamber, but a cold dip will work just as well.
• Keeps skin and hair healthy. Hot water extracts oil from the skin hence drying it out.

And that’s it for today. My suggestion? Start taking cold showers. Do this gradually.

Testosterone is the lifeblood for men. Low testosterone can impact all areas of your life. You’ll have depression, become unable to get it up, lose ambition, become dull, have low libido, low mental performance, low memory, low metabolism, and the list goes on.

Today I want to cover how you can increase testosterone and feel GREAT! Feel masculine.

Simple steps. No bullsh*t. Coming from a guy who had hypogonadism.

First, get your levels checked. It’s a simple blood test. Remember to check FREE TESTOSTERONE. Relatively inexpensive, depending on where you get it done.

1. Eat more meat and eggs - Especially organic grass-fed fatty beef and organic eggs. I won’t go into the bro-science here as I believe this deserves its own article, which I’m working on. Just eat more meat and eggs. Grass-Fed Beef is one of the most nutritionally dense food on the planet plus it has zinc and fatty acids. Remember testosterone synthesis requires cholesterol! Even the end product: testosterone is for a lack of a better word “oily”. Let proteins make up half your plate. Organ meats are even better especially the liver. If you are feeling adventurous, eat the balls too!
2. Reduce running. Do sprints - I respect the runners out there but scientific studies have shown that sprinting can increase testosterone by 40%. So do regular sprints.
3. Lift heavy things - Lifting heavy weights/things has been shown to boost testosterone considerably. It’s why gym-goers are so muscular(Testosterone is vital in muscle building). I’d suggest compound workouts that hit multiple muscles and muscle groups at the same time. Remember you don’t have to go to the gym to build muscle. There are bodyweight exercises and random household objects e.g that 10 liter bottled water or that heavy shopping bag.
4. Get some sun, son! - Red light/infrared has been shown to boost testosterone by almost 60%. Plus Vitamin D is a requirement for testosterone synthesis. Get some sun and while you are at it sun your genitals/balls. This will drive up that percentage even more. Remember consistency is key. Just make sure you don’t get your little friends too hot as I’m sure you know high heat kills sperms.
5. Cold showers - There’s a reason why your 2 little friends hang on the outside. They can’t take the hit(sorry I meant heat but you know). Plus studies show that planned and timed exposure to stress(especially the cold) is, actually good for you. Men were meant to dominate. The more good things that stress you short term the better. You don’t want constant stress just a timed exposure. Constant stress leads to an increase in cortisol and that actually decreases testosterone.
6. Lose weight/fat - Especially around your midsection. Fat has something called “aromatase” that actually turns testosterone into estrogen and that is the worst thing that can happen to a man. Estrogen is fine in very low levels. Trust me, you don’t want this increasing. Lose weight bro! Build muscle. Muscle actually has the reverse effect. Yes everyone has abs but they are muscle, train them. Sprinting may help but you might have to start with running.
7. Avoid Soy, Phylates, BPA, and anything that starts with “Benzo” in your products
8. Cut out simple carbohydrates, replace them with complex carbohydrates and reduce carbs in general
9. Avoid sugar at all costs - I’ll cover why in an upcoming article.
10. Avoid processed food, “vegetable” oils, and wheat
11. Eat the right amount of dark leafy vegetables - A good rule of thumb is 1/4 of your plate.
12. Practice one of the following: Intermittent Fasting, One Meal A Day, One and A Half Meals A Day, or Two Meals A Day.
13. Finally nofap. Stop masturbating. It’s reducing your testosterone. Plus it dulls you. The eyes you get when you nofap/nonut is proof that withholding your semen actually increases your testosterone.
14. Last case scenario: Do Testosterone Replacement Therapy. If your levels are very low. It’s best to see a doctor, get a test done, and then commence treatment at once.

Low T is detrimental to men of all ages. It’s a silent killer. Fix it now with these steps. More T = Better life

Have a great day men!

Remember: Low/NO Sugar, No Soy, Moderate Sodium, High Fat, Low Carbs, More Veggies, More Meat, More Water, More Fiber, Fewer Fruits, More Eggs, More Exercise and Less Frequently(One Meal A Day, One And A Half Meals A Day, Intermittent Fasting, Autophagy)

To best understand the two main types of fats and how they affect your body, it’s important to grasp the chemical composition of each.

In general, fat is made up of chains of carbon atoms, surrounded by hydrogen atoms. These carbon and hydrogen atoms are connected by bonds. There are two kinds of bonds: single and double.

Imagine a bond as a sort of handshake between a carbon and hydrogen atom. In a single bond, the atoms are connected by one hand each. In a double bond, the atoms hold both hands together.

If a chain of fat is connected by single bonds, it’s called saturated fat. If the chain has at least one double bond, it’s called unsaturated fat.

Animal fats, such as butter, cheese, or meat, are saturated fats. Olive oil or other vegetable oils are unsaturated fats.

Importantly, the differences in the bonds of saturated and unsaturated fat explain some of their characteristics.

Saturated fat is called thus as it is saturated with hydrogen; its single bond can’t grab any other molecules to add to its chain, which makes it stable. These single bonds pack molecules together densely, which is why saturated fats – like butter – are solid at room temperature.

Unsaturated fats, with their double bonds, are essentially “looser” as the extra “hand” can grab other molecules, such as oxygen in the air. When unsaturated fats are exposed to air, they oxidize or go rancid, quickly. These types of fats are usually liquid – like cooking oil – at room temperature.

Saturated and unsaturated fats are the two most important kinds of fat. Understanding how they are chemically composed is important in understanding how they affect your body.

The Big Fat Surprise Key Idea #2: Nutritionist Ancel Keys in the 1950s found a link between fat, cholesterol, and heart disease.

Your local supermarket probably carries a range of milk with different fat contents: nonfat, skim, 2 percent, and so on. Why do we make these distinctions?

A nutritionist named Ancel Keys played an early role in the debate over dietary fat. One of his prime fields of study was food and starvation. During World War II, he developed what was known as the “K-ration,” a ready-to-eat meal for soldiers of hard biscuits and sausages, among other items.

Keys also had a passion for physiology and began researching heart disease. He combined this with his work in nutrition and discovered an interesting link: that a person’s fat intake played a crucial role in the development of heart disease.

The reason for this is straightforward: the fat you eat affects your level of cholesterol. If you have high levels of cholesterol, that can increase your chance of getting heart disease.

Though having high levels of cholesterol can be dangerous, our bodies regardless do need a certain amount of cholesterol to function. Cholesterol is present in the membrane of every cell in your body, helping to control what goes in and out of your cells.

However, cholesterol is also a primary element in the plaque that can build in your arteries. The plaque thickens the walls of your arteries, restricting blood flow, and thus increasing your blood pressure. This eventually can lead to serious heart disease.

In 1958, Keys conducted an experiment in which he fed participants meals with either saturated or unsaturated fats, and then measured the participants’ cholesterol levels. He found that the cholesterol levels of participants who ate saturated fats went up, while the cholesterol levels of those on an unsaturated fat diet went down.

He thus concluded that saturated fats were unhealthy while unsaturated fats in contrast were healthy, as they lowered cholesterol levels and in turn, the risk of heart disease.

As we’ll see in the next book summary, Keys’ conclusion had a profound effect on our understanding of fat.

The Big Fat Surprise Key Idea #3: Keys’ diet-heart hypothesis

Keys’ hypothesis – that saturated fats cause heart disease – quickly spread through society as he worked tirelessly to convince influential institutions to embrace his ideas.

The first major supporter was the American Heart Association (AHA). The AHA was founded to gain more understanding about heart disease, and it quickly became the leading source of information on the topic. In 1961, Keys became part of the AHA’s nutrition committee.

Shortly after Keys joined the organization and largely because of his influence, the AHA released a report linking fat and heart disease. Just two weeks after that report was published, the weekly magazine Time published a cover story on Keys and his work. The magazine’s reach (at the time it was one of the most influential news magazines in the world) generated serious publicity for Keys’ ideas.

Another study cemented Keys’ hypothesis. Called the Framingham Study, it monitored a group of some 5,000 people over the span of six years. Researchers analyzed how different factors, such as what participants ate or whether they smoked, affected their chances of developing heart disease.

The Framingham researchers concluded that participants were more likely to develop heart disease when they had high levels of cholesterol. This result, combined with media coverage and AHA reports, led to the widespread acceptance of Keys’ ideas.

Keys’ hypothesis – that saturated fat causes heart disease by increasing cholesterol levels – became known as the diet-heart hypothesis.

The Big Fat Surprise Key Idea #4: Once saturated fats were deemed dangerous, food makers turned to something even worse.

After it became widely accepted that consuming saturated fats could lead to heart disease, food manufacturers had to start looking for fat alternatives.

Keys’ diet-heart hypothesis was so influential that even the American government started pushing the food industry to find a replacement for saturated fats.

Unsaturated vegetable oils were the first choice; however, as unsaturated vegetable oil is liquid at room temperature, it wasn’t ideal, as solid fat was preferred.

Yet unsaturated vegetable oil can be treated through a process called partial hydrogenation, which “saturates” oils with just enough hydrogen to make the oil more solid.

By the late 1980s, partial hydrogenation was a very common process. You’d find partially hydrogenated oils in margarine, potato chips, cookies, and other baked goods. The problem of saturated fats solved, hydrogenated vegetable oil quickly become the backbone of the processed food industry.

Unfortunately, partially hydrogenated oils presented some serious problems, too.

The process of hydrogenation produces trans-fatty acids, which are dangerous for human health. Trans fats rarely occur naturally but are usually the result of artificial processing.

The first research papers showing the dietary dangers of trans fats were published in the 1960s. Yet they were mostly ignored, as influential scientists who happened to work for food manufacturing companies wrote rebuttals against the papers’ claims.

The first study that did have an impact was conducted in 1994 by a researcher named Joseph Judd. In his study, participants consumed a diet either high in olive oil, high in trans fats, or moderate in trans fats.

Interestingly, Judd found that a diet high in trans fats caused a rise in cholesterol levels.

Following this study, people more and more began to oppose the use of trans fats in processed foods, and they were even banned in some cities and states in the United States.

Food manufacturers now had to find another fat replacement. Unfortunately, the choices they made were still dangerous to our health.

The Big Fat Surprise Key Idea #5: McDonald’s tries to make the healthy choice, but learns that even vegetable oil poses problems.

There are a few possible alternatives to trans fats. Some food makers returned to palm oil – often used for baked goods or potato chips – which they’d used before trans fats were introduced in the 1980s.

Other companies experimented with genetically engineered soybeans. Soybeans have some good health characteristics, such as being high in oleic acids, which are also found in olive oil. Ultimately, genetically engineered soybeans weren’t a viable option as beans were in short supply.

Some manufacturers tried to use liquid vegetable oils, such as sunflower oil. Vegetable oils are useful for fried products, but they couldn’t be used in most packaged foods as they go rancid too easily.

Even using vegetable oil for frying can have serious consequences. In 2007, for example, fast-food chain McDonald’s started using vegetable oil in its fryers, believing it was a healthier choice. However, when vegetable oils are heated, they can create dangerous substances called toxic breakdown products.

One especially dangerous toxic breakdown product called aldehyde can interfere with your DNA. Aldehyde is also very chemically reactive, which means it can interact with chemicals in your body and potentially destroy your cells.

In 2010, a report by the Agency for Research on Cancer further illustrated the dangers of frying with vegetable oil. The report suggested that when vegetable oil is heated at a temperature often used in restaurant fryers, it releases emissions that are carcinogenic to humans.

In short, consuming foods fried in vegetable oils under certain circumstances could increase your chances of getting cancer.

So food producers found themselves back at square one: saturated fats were bad, but trans fats were worse. And to boot, even seemingly healthy vegetable oils could pose health problems.

The Big Fat Surprise Key Idea #6: A Kenyan tribe eats a hole in Keys’ hypothesis

While Keys’ diet-heart hypothesis was widely accepted, not everyone was convinced by it. Some studies did question its premise, yet few paid much attention to the counter-arguments.

One study in the 1950s had participants eat a diet that cut back on red meat, which itself is high in saturated fat. Much later, in 1962, the New York Times published the study’s preliminary results.

The results were interesting: they suggested that people who ate less red meat had lower blood pressure and cholesterol levels, and thus faced a lower risk of contracting heart disease.

Time passed and members of the study group too passed away: 26 members from the low-red-meat group died, while six members from the control group died. Curiously, none of the deaths in the control group were a result of heart disease (even though they ate a diet with red meat), while eight of the deaths in the low-red-meat diet group were caused by heart disease.

The takeaway? That perhaps eating red meat was not as unhealthy as previously thought.

The eating habits of a Kenyan tribe called the Masai also countered Keys’ diet-heart hypothesis. Some 60 percent of the total calories a tribal individual consumes comes from foodstuffs high in saturated fats: meat, blood, and milk.

In the 1960s, a group of researchers went to Kenya to measure the blood pressure of Masai tribesmen. Interestingly, they found that a tribesman’s blood pressure was 50 percent lower than an average American.

Although the dietary habits of the Masai appeared to disprove Keys’ diet-heart hypothesis, he argued against the study’s methodology and convinced other scientists that the results couldn’t be trusted.

While studies against the diet-heart hypothesis were mostly ignored, the data still created enough doubt within the scientific community that some researchers continued to pursue the link between what we eat and our chances of heart disease.

The Big Fat Surprise Key Idea #7: Studies show that children need fat to develop normally; women may benefit, too.

Inundated with messages from trusted sources that saturated fat is dangerous, many parents made sure their children ate a low-fat diet.

The diet-heart hypothesis was so widely accepted that many Americans changed their buying habits. Between 1970 and 1997, the consumption of whole milk dropped from 214 pounds per person per year to 73 pounds. At the same time, the consumption of low-fat milk increased from 14 pounds per person per year to 124 pounds.

In 1995, a survey of thousands of mothers found that 88 percent believed a low-fat diet was “important” or “very important” for their children. Moreover, 83 percent reported that they sometimes or always avoided giving fatty foods to their children.

However, one British study suggested that feeding children a low-fat diet could actually be harmful. In the study, a group of Gambian infants was fed a diet with much less saturated fat than a diet fed to a group of British infants. By age three, the Gambian children weighed 75 percent less than normal for their age.

Women and low-fat diets were also a topic of research. While few studies focused on the effects of a low-fat diet on women specifically, some data showed that a low-fat diet might have a different effect on women than on men, for example. Unfortunately, most findings were ignored as none was as convincing or as seemingly complete as was the prevailing diet-heart hypothesis.

In the Framingham Study mentioned in a previous book summary, for instance, there was no significant correlation between high cholesterol and death from heart disease in women over 50 years old. In 1992, a review of all heart disease data found that women with high cholesterol had in fact a lower mortality rate than men with low cholesterol.

So a diet low in saturated fats seems to affect women and children differently. But why? It turns out that there are different types of cholesterol, and not all of them are bad.

The Big Fat Surprise Key Idea #8: Get to know the two types of cholesterol

Keys’ diet-heart hypothesis was popular in part as it was so simple and easy to understand. However, it turned out to be a little too simple.

The diet-heart hypothesis warned against cholesterol but didn’t differentiate between the two kinds of cholesterol.

The two kinds of cholesterol are characterized by the density of their carriers or lipoproteins. These carriers help cholesterol travel through your veins and arteries.

There are high-density lipoproteins (HDL) and low-density lipoproteins (LDL). HDLs carry HDL cholesterol, while LDLs carry LDL cholesterol.

Researchers found that high levels of LDL-cholesterol were associated with people who smoked, were overweight, didn’t exercise, and had high blood pressure, while HDL-cholesterol was associated with just the opposite: people who exercised didn’t smoke and had a healthy body weight.

Thus, LDL cholesterol was dubbed “bad” cholesterol and HDL cholesterol was “good” cholesterol.

There is some truth to these labels. LDLs fix cholesterol into the walls of our arteries, whereas HDLs clear the cholesterol out of our arteries.

Studies have actually suggested that HDL-cholesterol helps to fight heart disease. In a follow-up of the Framingham Study, researchers found that low levels of HDL cholesterol were directly associated with heart attacks.

In fact, the rate of heart attacks among people with low HDL cholesterol was eight times higher than the rate of people with high HDL cholesterol.

Raising your level of HDL cholesterol is actually the best way to combat heart disease. However, many influential organizations, like the AHA, advocate instead for lowering your LDL-cholesterol levels, which is not as effective.

The two types of cholesterol have very different effects, and it’s important to understand these differences. There is a reason HDL cholesterol is “good” and LDL-cholesterol is “bad.”

The Big Fat Surprise Key Idea #9: Olive oil and the Mediterranean Diet showed we could eat certain fats and still stay healthy.

Since the primary focus in the 1980s was on lowering LDL cholesterol, many popular diets focused on that aspect. Olive oil was thought to lower LDL cholesterol, which is why the Mediterranean Diet became popular.

In the early 1980s, an Italian researcher was studying the benefits of olive oil in maintaining cholesterol levels in the body. In one study, he found that when participants replaced olive oil with butter, their levels of “bad” LDL cholesterol increased by 19 percent after only six weeks.

This and other similar studies led researchers to focus more on olive oil and its potential for decreasing LDL cholesterol. In the following years, several studies on olive oil were conducted, but they produced mixed results. For instance, it couldn’t be proven that olive oil reduced blood pressure or had other beneficial health effects, such as reducing the chance of cancer.

Regardless, researchers pointed to what became known as the Mediterranean Diet as a way to help combat heart disease. Such a diet, traditionally enjoyed by people living in Mediterranean countries such as Greece and Italy, includes high amounts of unsaturated fats, by using olive oil rather than animal fats. It also includes vegetables, fruits, nuts, and lean meat.

The Mediterranean Diet is still popular, largely because of recent studies further showing the benefits of such a combination of foods. In 2008, for example, one study found that such a diet lowered participants’ LDL cholesterol more than a diet low in carbohydrates or fats.

In 2013, another study tracked the health of over 7,000 individuals who either ate a Mediterranean Diet or were in a control group. In the control group over a period of time, 109 people suffered a “cardiovascular event” such as a stroke, heart attack, or heart-disease-related death, compared to only 83 people on the Mediterranean Diet.

These results have bolstered the credibility of the Mediterranean Diet. Although it was initially viewed with skepticism, the Mediterranean Diet is now seen as one way to maintaining a healthy body.

The Big Fat Surprise Key Idea #10: A diet low in carbs has shown encouraging results in fighting heart disease and weight issues.

How else can we fight heart disease? It turns out that cutting out carbs, or foods high in starch or sugar, can help keep your heart healthy and keep you slim, too.

It turns out that a diet recommending the consumption of fat instead of sugars, that is, a low-carb diet, has been around as long as 1863. That’s right: this is a diet that’s more than 150 years old!

Reducing your intake of carbohydrates – whether complex carbs such as pasta and bread or simple carbs such as desserts and candy – has been lauded for its positive effects for some time. In 1919, a physician named Blake Donaldson recommended for his patients a diet low in carbohydrates.

Not only did Donaldson’s patients, in general, lose weight, but also they struggled less with heart disease, gallstones, and diabetes.

The cardiologist Robert Atkins wrote his bestseller, Dr. Atkins’ Diet Revolution, in 1972. It was heavily criticized by the scientific community at the time as it promoted the consumption of fat, which was thought to be unhealthy.

In the late 1990s however, the effects of the Atkins Diet were tested scientifically. In over 15 tightly controlled trials, researchers found that the diet increased a person’s “good” HDL cholesterol. Another experiment showed that the diet could also help to reduce blood pressure.

Some researchers studied the Atkins Diet alongside the Mediterranean Diet and concluded that the combination of the two was the most effective way to avoid heart disease. This is why diets that are relatively high in fat, like the Atkins Diet, are generally healthier than most people assume.

Diets low in carbohydrates have been proven to be beneficial, similarly as diets like the Mediterranean Diet have shown to increase “good” cholesterol and keep heart disease at bay.

It turns out that fat has an important place in a healthy diet after all!

In Review: The Big Fat Surprise Book Summary

The key message in this book:

Don’t blindly avoid saturated fats! It’s actually important to eat them. Fats have a wide variety of positive effects and balanced diets that are high in “good” fats and low in carbohydrates can keep you healthy.

Actionable advice:

Want to lose weight? Try a diet low in carbohydrates.

A diet high in “good” fats, like olive oil, and low in carbohydrates, like pasta, has consistently been shown to help you lose weight and keep it off. So if you want to slim down, eating fat won’t make you fat: instead, cut back on bread and other foods high in carbs.

Suggested further reading: Why We Get Fat by Gary Taubes

Why We Get Fat explains why certain types of carbohydrates are the main reason we get fat. The book not only shows why people gain weight but why the topic is so controversial. It also talks about why some people get fat and others do not, the role genetic predispositions play in this process, and which foods we should all avoid.

Today I’d like to take this opportunity to share with you tips and tricks that will help you get your health back and keep it.

NB: I am not a doctor or a nutritionist. These are just my thoughts that I have seen others benefit from and have benefitted from, myself. Take them with a grain of salt, research, and adjust accordingly.

1. Cut out sugar completely

Many don’t realize that sugar is as addictive as cocaine, or that it’s the number 1 food for cancer(No 2 being MSG). Cut it out completely, this means no sugar, no honey, no fruits, and no “hidden” sugars. Sugar causes inflammation and puts stress on the body. Plus there’s the fact that it spikes insulin. I don’t want to offend doctors and others but they keep endorsing foods with sugar, knowing very well how bad it is to the body.

2. Cut out vegetable fats, embrace animal fats

I know how controversial this is. But vegetable fat especially the liquid versions is unstable. It was found out to be one molecule away from plastic(we all know how bad plastic is to our bodies). It’s just not right for you. Before we used to eat animal fats, people were healthy, low heart and artery issues. Now just look at the world. If vegetable fat was good then things out to have changed, even a little bit. We are literally eating machine/engine lubricant. Don’t be fooled by these industries, they are lying to you to fill their pockets, and then the health guys benefit from this.

Kindly read the book “The Big Fat Suprise by Nina Teicholz” and learn how important saturated fats are for your body and the whole lie surrounding them. Testosterone is on the decline due to a lack of adequate saturated fats.

3. Eat more meat and eggs

Meat and eggs are important for your body. Forget vegetable protein. Animal meat and eggs are rich in proteins and crucial amino acids. Go for free-range products or as Kenyans call it “Kienyeji”. These have more nutrients. Especially Eggs, they are superfoods, eat more of them. Try the carnivore diet.

4. Exercise at least twice a week and for 40 minutes

Self-explanatory. Extremely underrated.

5. Fast more often and for longer periods of time

Fasting isn’t just limited to religious reasons. Fasting has been known to promote autophagy. Which is a very important process that cleans up your body. It also gives your body rest. All the constant eating and snacking is sure to affect your digestive system.

6. Eat/drink more fermented products

I don’t know where to begin. Properly fermented food has been shown to increase and diversify your gut microbiome which has been shown to improve mood and health. So try to incorporate fermented foods into your diet.

Here’s the full list of benefits: What Are Fermented Foods? - Heart Foundation

7. More green leafy and cruciferous vegetables

This has been shown to slow down and eradicate cancer among so many benefits.

8. Avoid processed and fortified foods

For food to be fortified, it means the food has been processed to the point most natural nutrients are gone, and now are therefore adding synthetic versions to make it “nutritious”. Avoid them. Avoid processed foods, and yes Kenyans including ugali made from these factories.

9. Sunbathe

The sun is an important factor in our lives, it strengthens the bones, boosts sperm production(when used properly, remember heat isn’t good for our little guys), among a plethora of reasons. So sunbathe, …… nude if possible.

10. Sleep at least 6 hours per day

Sleep improves critical thinking. It has also been noted that the growth hormone and testosterone increase while asleep, hence the morning erections. Aside from this, sleep is when the body cleanses the mind(through the use of cerebral fluid) and consolidates memory.

11. Eat less

No by no means am I telling you not to have your fill. I mean try adopting the OMAD(One Meal A Day) feeding pattern where you eat one large meal every day and then sugarless coffee or tea(no milk) when you get hungry or OAAHM(One and A Half Meals, A Day).

12. Add a little more salt

Now, listen. Salt is a key electrolyte and helps the body perform a lot of things, including removing toxins and waste from cells. You are probably taking too little. Up your salt intake. Check these articles out.

6 Little-Known Dangers of Restricting Sodium Too Much (healthline.com)

6 things you thought you knew about salt that just isn’t true | Queensland Health

All About Salt: Health Benefits, Risks, Types, How to Cut Back, and More | Everyday Health

13 Surprising Reasons to Eat More Salt. You heard me. (intoxicatedonlife.com)

13. Avoid red dye(artificial), MSG, heat, and soy, especially in men

They have been shown to negatively affect testosterone and sperm production plus boost cancer. MSG is present in bouillon cubes(royco).

The red dye is used in “mabuyus”, ice cream, among others. Linked to ADHD, Allergies, Low Sperm Count, Low Testosterone(possibly due to the fact it’s similar to estrogen chemically)

Targeting Glutamine Metabolism for Cancer Treatment (nih.gov)

https://www.healthline.com/nutrition/red-dye-40

What is MSG?

Full Name: MONOSODIUM GLUTAMATE

It is an artificial glutamic acid known as D- glutamic acid. This acid is combined with corn starch or soy starch to trick your taste buds into believing that the food you are eating is tasty & of nutritional quality. It contributes to cancer.

We need to stop asking the wrong questions and instead ask ourselves why male fertility is on the decline.

Summary

• Let half your plate be comprised of meat and fats(25% 25%), 40% vegetables(specifically cruciferous), 10% carbohydrates(especially arrowroots/tubers).
• Incorporate fermented foods such as fermented milk, greek/sugarless yogurt, wine, apple cider, miso, kimchi, sauerkraut(fermented cabbage), tempeh, and others as they contain good bacteria.
• Exercise atleast twice a week
• Avoid sugar in all its forms
• Walk around after an hour of sitting
• Avoid artificial red dye, msg, plastics, vegetable oil and soy
• Sunbathe frequently nude
• Sleep at least 6 hours
• Fast frequently
• Try OMAD, OAAHM, or the Carnivore diet
• Eat more salads
• Eat more salt

So let’s dive in!

The first kind of eyewear you need is obvious.

1. Sunglassess

Sun glasses not only protect you from the visible light but also from invisible light know as ultraviolet light. This kind of light is emitted by the sun and on sunny days can cause degeneration and strain. Remember these light also reflect on water so not only are sunglasses going to protect you from ultraviolet rays from the sun but also reflected UV. Aside from this, sunglasses can reduce light input helping you function where light is focused on you.

Let’s not forget their usefulness when you have a pink, black eye, eye bags and other eye issues(Fighting is greatly discouraged here, solve things like grown up adults).

It can also prevent Photokeratitis.

Make sure not to go too much into the dark side 🧛‍♀️🧛‍♂️ because that can cause your pupils to expand in order to help you see better therefore allowing more light and you know why that’s wrong right? UV rays!

They also make you look cool and hot(contradictory huh).

Also remember eyelid skin is one of the thinnest, so putting on some shades may prevent darkening and damage.

Things to look for when shopping or looking for sunglasses

• 90 percent and above UV protection(Very Important).
• A wraparound style.
• Polarization(Optional. Reduces Glare).
• Tinting(Purely Cosmetic. Choose one you like).

Now note UV is not bad, it’s the amount you get that should be reduce. Your body requires this. So just remember too much of something is the issue. The same can be said about the next one Blue Light.

2. Geek/Computer Glasses(aka Blue light Clear Glasses)

If you are like me, spending a lot of time in front of a computer screen then you need this. These protect your eyes from bluelight released by our devices. This means, laptops, phones, computer monitors, smart watches and such.

Blue light is harmful because it causes ocular degeneration and it’s everywhere, i just mentioned a few, there’s the sun, fluorescent and LED light bulbs.

Blue light also causes eye strain and disruptive sleep and circadian rhythms.

Look for one that promises 40% and above.

And that’s it for today, I’d like to introduce you to my sponsor today Jade Black.

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They have a huge catalog that I am sure, can cater for your eye wear needs and tastes.

Here are some of the sunglasses and digital protection glasses I was able to find, note they’ll be affiliate links so each purchase you make will be helpful in supporting me and keeping this blog on “fire”.

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Sunglasses

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Sunglasses

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Have a great day everyone and to all the ladies Happy Valentines in advance 😘.