Man 2.0 Engineering the Alpha

cellular level. It’s called autophagy, and it’s your body’s ability to regenerate and become better. Autophagy helps you repair injuries, makes your brain function a little better, helps with muscle growth and fat loss, and even assists in your ability to walk and breathe.

As you’ll find out later in the book, creating physical success is a gateway to generating success in every other aspect of your life. The Alpha knows this and realizes that while looks or brains or money or muscles may give him an edge, they don’t make him a better person. His value is determined by his actions and what he does for other people an

with 20 percent body fat. 1. You’re 20% body fat. 2. 100 – 20 = 80% fat-free mass. 3. 200 pounds x 0.8 = 160 pounds. Your LBM is 160. As your percentage of body fat changes, so will your LBM. We will refer to LBM in several places throughout the book, so keep this formula in mind. Or write it down. Or tear out this page. It’s your book, so the choi

the Alpha understands that being dedicated means approaching goals like a sprint, in bursts of concentrated effort.

The obsessed oftentimes possess another dangerous trait—being self-loathing.

Put another way, you should look to have your first meal about six to eight hours after you wake up, but this isn’t a hard rule.* Remember, this eating structure is flexible.

Rule #4. Understand the importance of sex.

Make it a priority as part of your program, and you’ll quickly find that your hunger pangs will subside after each meal.

decisions and lifestyle choices that have disrupted the functioning of your hormones. This is the stealth bomber of the health industry because guys aren’t made aware they can naturally control their hormones.