Man 2.0 Engineering the Alpha

199, 200. See also growth hormone (GH); testosterone
    humbleness, 31–32
    hunger: cortisol levels and, 95; ghrelin and, 94–96; sleep relationship to, 77, 95–96
    Hurn, Mitch, 150
    hypogonadism, 108

    Incline Dumbbell Chest Press, 181
    Institute of Medicine, 21
    insulin: Phase I: resetting your, 151–53; spikes of, 23–24; why men should care about, 97–98
    insulin resistance, 23, 24, 98, 99, 100–101, 111, 198
    insulin sensitivity, 73, 78, 138
    intermittent fasting: description and why it works, 135–37; the easy guide to, 142; Engineering the Alpha program use of, 162; GH produced by, 83, 141, 152–53; hormone optimization through, 141–43; more flexibility to choose when you eat, 137–38; speeding up metabolism through, 151–53; you choose how often you eat with, 139–41. See also dieting; eating; feast/fast model
    Inverted Row, 192, 225
    irisin, 78–79

    Javelin Press, 180, 191, 194
    Jumping Jack, 193
    Jump Squat, 190, 256

    Kettlebell Romanian Deadlift, 182
    kidney problems, 131
    Kosteas, Vasilios, 81

    lack of confidence, 24–25
    lactic acid training, 83, 157–58, 230–31
    Lapham, Lewis H., 27
    Lateral Raise, 185, 217, 237, 242, 255
    LBM (lean body mass): Adapt (Phase II) diet and, 204–6; calculating, 123, 124, 129, 130, 132; definition of, 123; Prime (Phase I) diet and, 169, 174, 175
    leptin, 93–94, 100, 115, 134–35, 199, 200
    light-weight reps myth, 54
    Low-Incline Dumbbell Bench Press, 244, 254

    macronutrients: Phase II: Adapt, 204–8; Phase III: Surge, 232–35; Phase I: Prime, 168–78; Phase IV: Complete, 249–53
    meal planning. See diet
    men: becoming the Alpha, 4–7; the current ordinary state of most, 1; the living the ordinary by, 3–4; taking control of your life, 119–20. See also the Alpha
    mentors: Crossing the First Threshold role of the, 86–89; discovering your, 70–71
    metabolic resistance training, 164
    metabolic syndrome, 101
    metabolism: BCAAs (Branched-Chain Amino Acids) to increase, 62–63, 93; eating frequently myth about, 48–50, 138–41; intermittent fasting to speed up, 151–53; leptin impact on, 93–94; slowdown of your, 100–101, 199. See also basal metabolic rate
    mind-set for Phase I, 153–54
    misinformation: learning what is truth and what is, 43–46; lies, myths, and why men are fat, 48–63; media’s role in spreading, 16–17
    monounsaturated fats, 124–25
    Montaigne, Michel de, 34
    Mountain Climber, 196
    muscles: building, 73–74, 101–2, 110–11; PGCI produced by contracting, 78; Phase III new rules of building, 156–58; selective hypertrophy, 60–61. See also training/workouts

    nutrition: carbs, 23, 53, 98, 115, 121–24, 139; Eating 101: Food Choices and How to Build Your Meals, 167–78; fat intake, 111, 124–27; Phase II: Adapt, 155, 204–8; Phase III: Surge, 157, 231–35; Phase I: Prime, 151–53, 164–78; Phase IV: Complete, 248–53; Prime (Phase I), 164–66; protein, 50–52, 62–63, 78, 115, 127–32. See also eating

    obesity. See body fat
    Ordeal (the climax stage), 39
    ordinary lives: as the current state of most men, 1; how men fall into living, 3–4; the Ordinary World (Hero’s Journey stage) of, 38, 43, 86, 87, 263, 265

    Paddon-Jones, Douglas, 50
    Parkinson’s disease, 20, 80
    PGCI, 78
    pharmaceutical industry, 4
    Plank exercise: Phase III: Surge, 236, 243; Phase I: Prime, 183, 190, 193, 194, 195; Phase IV: Complete, 254, 256
    poker play, 40
    polyunsaturated fats, 125
    pornography, 113–14
    pre-workout eating, 61–63
    pride vs. arrogance, 30–31
    Prime (Phase I): getting started with, 163–66; meal timing and structure, 166–78; metabolic resistance training, 164; nutrition program, 164–66; overview of, 151–54; workouts and training schedules, 179–96
    program hopping, 101
    protein: BCAAs (Branched-Chain Amino Acids), 62–63; calculating daily intake of, 170–71; calories burned by eating, 139; digestion of, 61–62; eating before bedtime, 115; FNDC, 78; guide to eating, 127–32; myth on body’s ability to digest, 50–52; Phase II: Adapt, 204–8; Phase III: Surge, 232–35; Phase I: Prime, 170–78; Phase IV: Complete, 249–53
    protein bars, 63
    protein powders, 58, 128
    Pull-Down, 239
    Pull-Up, 196, 239
    Pull-Up or Lat Pull-Down, 218–19
    Push-Up, 190, 195, 219, 240, 256

    Rack Pull from the Knee, 241, 243, 254, 255
    Ratey, John, 18
    Rear Delt Fly, 258
    Refusing the Call, 45
    Reverse Curl, 258
    Reverse Lunge, 222, 257
    Reynolds, Ryan, 52
    Road of Trials, 147–49
    Rocky films, 148,