Man 2.0 Engineering the Alpha

217
    Dumbbell Fly, 220
    Dumbbell Overhead Press, 186
    Dumbbell Rear Delt Fly, 224, 245
    Dumbbell Reverse Lunge, 215
    Dumbbell Romanian Deadlift, 255
    Dumbbell Shrugs, 228
    Dumbbell Squeeze Press, 227
    Dumbbell Upright Row, 216

    eating: before bedtime, 52, 115; debate over eating breakfast, 47–48, 138; limiting sugar intake, 113; metabolism and frequent, 48–50, 139–41; pre-workout, 61–63. See also diet; intermittent fasting; nutrition
    Eating 101: Food Choices and How to Build Your Meals, 167–78
    Edwards, Andy, 72
    Engineering the Alpha: Andy Edwards, 72; Claudio Espinoza, 6; Colin Wilson, 90; Ian Estabrook, 41; Josh Hamilton, 118; Mitch Hurn, 150
    Engineering the Alpha program: overview of the entire, 161–63; Phase II: Adapt, 154–56, 197–228; Phase III: Surge, 156–58, 229–46; Phase I: Prime, 151–54, 163–96; Phase IV: Complete, 158–59, 247–61; as six-pack solution, 64. See also the Alpha; fitness program
    EPOC (excess-post-exercise oxygen consumption), 164
    Espinoza, Claudio, 6
    Estabrook, Ian, 41
    estrogen, 25–26, 92, 96–97, 101, 110, 111
    exercises/exercising: cardio, 53, 54, 55; decreased in hypogonadism through, 108; financial success benefit of, 81–82; weight lifting, 110–11, 231. See also training/workouts

    Face Pull, 222, 257
    fat intake: different types of fats, 124–27; as least metabolically active food, 139; nutritional benefits of, 111, 124; Phase II: Adapt, 204–8; Phase III: Surge, 232–35; Phase I: Prime, 170–78; Phase IV: Complete, 249–53. See also body fat
    feast/fast model, 201–4. See also intermittent fasting
    Feet-Elevated Plank, 239
    fertility issues, 26
    financial success, 81–82
    fish oil, 59
    fitness industry: misinformation of the, 16–17, 43–63; the problem with the, 15–16
    fitness program: bodybuilding’s selective hypertrophy applied to, 60–61; cardio exercise, 53–54, 55; crunches, 64; lifting heavy weights, 110–11; pre-workout eating, 61–63; stagnation of, 101–2. See also Engineering the Alpha program
    Flat Chest Press, 216
    Freedom to Live, 266
    frequent eating myth, 48–50

    ghrelin, 94–96
    glycemic index (GI), 122, 123
    GMP (Good Manufacturing Practices), 56–57
    GnIH (gonadotropin-inhibitory hormone), 107
    GnRH (gonadotropin-releasing hormone), 107
    Goblet Squat, 181, 191, 219
    greens drink, 58
    growth hormone (GH): accelerated aging due to low, 20, 76–77; better sleep quality by increasing, 22; building muscle and levels of, 73, 110; fat loss due to supplementation of, 157; intermittent fasting for increasing, 83, 141, 152–53; lactic acid training and release of, 230–31; late-night eating of carbs and release of, 53; negative health consequences of low, 4; Phase III creating a surge in, 156–58; strategies for increasing production of, 83; why men should care about, 93. See also hormones
    gynecomastia, 25

    Hack Squat, 226
    Hamilton, Josh, 118
    Hanging Knee Raise, 187, 256
    happiness, 117
    Haub, Mark, 100, 138
    heart disease, 78, 125, 126
    Hero’s Journey: Apotheosis stage of, 38, 40, 265; introduction to the, 37–40; Ordinary World stage of, 38, 43, 86, 87, 263, 265; Refusing the Call phase of, 45; Road of Trials stage of, 147–49; Ultimate Boon stage of, 264–65. See also Alpha journey
    The Hero with a Thousand Faces (Campbell), 37
    High-Incline Dumbbell Bench Press, 242
    High Pull, 257
    Holmes, Oliver Wendell, 12
    hormonal functioning: brain function and, 79–80; building muscle by improving, 73; changing life by optimizing, 103–4; health consequences of poor, 18–26; how modern life has negatively impacted, 4–5; severe dieting impact on, 133–35, 198–201; why men should care about, 91–99
    hormonal imbalance problems: accelerated aging, 19–20, 76–77; estrogen production, 25; fertility issues, 26; insulin spikes, 23–24; lack of confidence, 24–25; lack of sleep, 21–23; reduced intelligence, 18; stunted sex drive, 18–19, 106–7
    hormone optimization: how intermittent fasting results in, 141–43; learning to restore, 5, 119–20; Phase III creating a surge in GH and, 156–58
    hormones: BDNF (brain-derived neurotrophic factor), 18, 80–81; cortisol, 4, 22, 76, 83, 95, 99, 106–7, 111, 199; estrogen, 25–26, 92, 96–97, 101, 110, 111; ghrelin, 94–96; GnIH (gonadotropin-inhibitory hormone), 107; GnRH (gonadotropin-releasing hormone), 107; insulin, 23–24, 73, 78, 97–98, 151–53; irisin, 78–79; leptin, 93–94, 101, 115, 134–35, 199, 200; thyroid (T3 and T4), 94, 135, 198,