Man 2.0 Engineering the Alpha

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    abs, 64, 73
    accelerated aging, 19–20, 76–77
    Adapt (Phase II): cheat days during, 200–201, 203; diet during, 155, 204–8; feast/fast model, 201–4; overview of, 154–56, 197–98; training and workouts, 209–28
    alcohol intake, 96, 112, 141
    the Alpha: beginning the Hero’s Journey to become, 38–40; process of becoming, 4–5, 7; refining the concept of, 10–11; the seven traits of, 27–34, 266. See also Engineering the Alpha program; men
    Alpha Bar, 63
    Alpha Deadlift: Phase II: Adapt workout, 213, 218, 225; Phase III: Surge workout, 225, 243, 244, 246; Phase IV: Complete, 256, 261
    Alpha Eating Equation: Adapt, 205–8
    Alpha Eating Equation: Complete, 249–53
    Alpha Eating Equation: Prime, 174–78
    Alpha Eating Equation: Surge, 232–35
    Alpha Eating Guide, 172–73
    The Alpha Guide to Supplements, 58–59
    Alpha journey: answer the call to begin the, 45–46; Call to Adventure and what to expect on your, 71, 73–83; Crossing the First Threshold, 86–89; Freedom to Live stage of the, 266; Master of Two Worlds stage of the, 265; Ordinary World starting point of the, 38, 43, 86, 87, 263, 265; reflections on your, 263–64; Special World of the, 86, 87, 263. See also Hero’s Journey
    Alpha Press, 212, 218, 225, 239
    The Alpha Rules, 12–13
    Alpha vacation, 116
    Alzheimer’s disease, 20, 79, 80
    amino acids, 128
    AMOG (Alpha Male of the Group), 11
    anterograde memory, 36–37
    Antonio, Jose, 60–61
    Apotheosis (moment of enlightenment), 38, 40, 265
    Aragon, Alan, 52
    Atkins diet, 139
    autophagy, 20

    Barbell Back Squat, 214
    Barbell Bench Press, 261
    Barbell Bent-Over Row, 187, 236, 256
    Barbell Calf Raises, 220
    Barbell Deadlift, 191
    Barbell Front Squat, 194, 259
    Barbell Glute Bridge, 195
    Barbell High Pull, 221–22
    Barbell Push Press, 223
    Barbell Reverse Curl, 224
    Barbell Romanian Deadlift, 186
    basal metabolic rate, 199, 200. See also metabolism
    BCAAs (Branched-Chain Amino Acids), 62–63, 93
    BDNF (brain-derived neurotrophic factor), 18, 80–81
    being helpful, 28–29
    belly fat, 83, 92, 99, 110
    Bent-Over Row, 215, 244
    body fat: adding muscle to burn more, 73–74; belly, 83, 92, 99, 110; LBM (lean body mass), 123, 124, 129, 130, 132, 169, 174–75; turning white into brown, 78–79. See also fat intake
    Body-Weight Bulgarian Split Squat, 188
    Body-Weight Glute Bridge, 184, 245
    Body-Weight Reverse Lunge, 184
    Body-Weight Squat, 237
    Bornstein, Adam (“Trucker Hat”), 35–36, 39–40, 54
    brain function, 79–80

    caffeine, 115
    Call to Adventure, 69–71, 73–83
    caloric intake: determining daily, 168–70; leptin levels and, 94, 135; Phase II: Adapt, 204–8; Phase III: Surge, 231–35; Phase I: Prime, 170, 174–78; Phase IV: Complete, 248–53
    calorie cycling, 163
    Campbell, Joseph, 35, 36–40, 43, 263
    carb cycling: during Prime (Phase I), 164–66; protein intake when, 130–31
    carbs: cycling calories and, 163; debate over eating, 23, 139; eating before bed, 53, 115; insulin resistance and, 98; Phase II: Adapt, 204–8; Phase III: Surge, 232–35; Phase I: Prime, 170–78; Phase IV: Complete, 249–53; sources of daily low GI/GL, 173
    cardio exercise, 53–55
    cheat days, 115, 135, 200–201, 203
    cheat foods, 201
    Chest Press, 236
    Chin-Up, 183, 193
    cholesterol, 126
    Complete (Phase IV): diet during, 248–53; overview of, 158–59, 247–48; training and workouts, 254–61
    confidence: as an Alpha trait, 29–30; how hormone imbalance can erode, 24–25; increasing your, 75–76; role of sex in, 116–17
    Contreras, Bret, 61
    cortisol level: belly fat and, 99; exercise and diet to reduce, 83; how the stress of modern life impacts, 4, 22, 106–7; hunger and, 95; severe dieting effect on the, 199; sex drive relationship to, 106–7, 111; sleep quality relationship to, 22, 76, 106–7
    Crossing the First Threshold, 86–89
    crunches, 64

    dedication vs. obsession, 33–34
    depression, 80–81, 114
    diabetes, 24, 78, 79, 101
    diet: Eating 101: Food Choices and How to Build Your Meals, 167–78; Phase II: Adapt, 155, 204–8; Phase III: Surge, 157, 231–35; Phase I: Prime, 151–53, 164–78; Phase IV: Complete, 248–53. See also eating
    diet cycling, 162–63
    dieting: frequent feeding model of, 48–50, 139–41; Twinkie Diet, 100, 138; what happens to your body when, 133–35, 198–201. See also intermittent fasting
    dopamine, 114
    Dumbbell Alpha Press, 256
    Dumbbell Biceps Curl,