Without knowing it, you’re suffering from lower testosterone, dwindling levels of growth hormone (GH), and high amounts of stress-induced cortisol. Yeah . . . you.

Whether you’re fifteen or fifty, it’s hard to beat Sunday brunch with your family. So go enjoy some pancakes, all right?

“It is not by muscle, speed, or physical dexterity that great things are achieved, but by reflection, force of character, and judgment.” —MARCUS TULLIUS CICERO

So to prevent fat-loss stagnation and the dreaded weight-loss plateau, we need to make sure that we consistently spike your leptin levels when it drops too low. The way to do this is so awesome that it’s hard to believe: you spend an entire day once per week eating whatever you want. Your nutritionist might call it a strategic overfeed ’cause they

Everything you do (or don’t do) affects you both psychologically and physiologically. Every suit you wear, every book you read, every movie you watch is either edifying or eroding your ability to develop into the guy you want to be, the guy you know you can be—the guy who is the best version of you.

is constant, so rather than fasting intermittently, you’re fasting haphazardly—and there’s no benefit. All

Remember, success is a learned habit. So once you get in the habit of trusting your decisions, it becomes easier to make decisions more clearly. So how do you start the process? It starts with the gym. It might sound ridiculous, shallow, and superficial. And on some level, it is. But there are few things in life that you can directly influence as

The difference between dedication and obsession is that dedicated people work themselves toward a point of achievement. The

PHASE IV: COMPLETE