Man 2.0 Engineering the Alpha

quantities of sugars), cholesterol levels rise in order to combat these substances.
    Further to that, cholesterol is also necessary for the production of a number of hormones, some of which help fight against heart disease. Somewhat more cogent to our purposes in this book is the fact that cholesterol is the direct precursor to all sex hormones—including testosterone. In other words, the higher your cholesterol is, the higher your testosterone is likely to be.
    Listen, saturated fat is one of the best sources of energy for your body. It’s why your body naturally stores carbohydrates as saturated fat. Are you going to argue with one of the most basic structures of how your body was intended to work? Not to mention, saturated fats are some of the most satiating foods, meaning they keep you fuller longer. And research shows diets that are higher in saturated fats are oftentimes lower in total calories consumed. And, as we alluded to already, saturated fats boost testosterone, which as we’ve already mentioned about a hundred times, is what makes you a man.
    That leaves you with one option: assuming you’re not a vegetarian, you should be eating red meat, dairy, and eggs to consume your share of saturated fats.
    Trans Fats
    Trans fats are the black sheep of the fat family. Trans fats are the worst fats, and in truth, one of the worst forms of food that you could possibly consume. They’re found in foods such as French fries, potato chips, and most fried foods.
    While some trace amounts of trans fats are naturally occurring in meats and other foods, by and large, most are not naturally occurring. Instead, they are generally manmade.
    Trans fats are made by a chemical process called partial hydrogenation. Manufacturers take liquid vegetable oil (an otherwise decent monounsaturated fat) and pack it with hydrogen atoms, which convert it into a solid fat. This makes what seems to be an ideal fat for the food industry because it has a high melting point and a smooth texture, and it can be reused in deep-fat frying.
    Essentially, trans fats come about as a result of overprocessing our foods in order to offer consumers a longer shelf life. If your food is pre-packaged, it’s a pretty safe bet that it has its fair share of trans fats. If you are serious about your goals, you should try to avoid trans fats at all costs. Or if you just don’t want to be eating plastic garbage.
    Of course, we take a moderate approach. If you’re limiting your intake of junk foods, exercising regularly, and getting good nutrition otherwise—including a variety of healthy fats—then chances are, you can have the occasional Twinkie once every few months and be okay.

    PROTEIN
    While both carbs and fats have spent their time as public enemy #1, being demonized or lauded by turns, no macronutrient has enjoyed the rise to prominence and popularity as much as our friend, protein.
    A favorite among bodybuilders, athletes, and just about any fitness enthusiast, protein is used by your body to repair damaged muscle, bone, skin, teeth, and hair, among other things. Think of it as the mortar between the bricks; without it, the entire structure of your body begins to break down.
    Protein helps to create an anabolic hormonal environment (good for muscle building and fat loss), and along the lines of the brick metaphor, it provides a lot of the materials used to build your muscles.
    There are two categories of protein: complete and incomplete. Protein is comprised of smaller molecules called amino acids. There are twenty-two amino acids that warrant attention, of which nine belong to a subcategory that can only be obtained through your food. Your body can manufacture the remainder of the amino acids.
    The nine amino acids that can only be obtained from the food you eat are called essential amino acids. For those interested in such things, the essential amino acids are:

Tryptophan
Phenylalanine
Leucine
Lysine
Threonine
Histidine
Methionine
Valine
Isoleucine

    A complete protein (also known as a whole protein) is one that contains adequate portions of those nine amino acids. By contrast, an incomplete protein is one that is lacking in one or more of those amino acids.
    These amino acids also help your body create hormones that help regulate things like blood pressure and blood sugar levels, which are directly responsible for your metabolic rate and muscular growth. In short, protein is extremely important, especially the complete proteins that are found