Meet Tim.
Tim is a 41-year-old private equity executive.
He came to me:
• Overweight
• Low testosterone
• Awful sleep quality
In 75 days, we helped Tim:
• Lose 29 lbs
• Almost double sleep quality
• Increase testosterone to 729
Here's how we did it:
Tim is a 41-year-old private equity executive.
He came to me:
• Overweight
• Low testosterone
• Awful sleep quality
In 75 days, we helped Tim:
• Lose 29 lbs
• Almost double sleep quality
• Increase testosterone to 729
Here's how we did it:
Before, we started working together.
This was Tim:
• Low energy
• Lacked focus
• Overweight
• Super stressed
• Eating Door Dash
• Slept less than 5hrs
• Wake up 2-3x in the night
• Get up feeling groggy
Classic low testosterone profile.
This is what we changed:
This was Tim:
• Low energy
• Lacked focus
• Overweight
• Super stressed
• Eating Door Dash
• Slept less than 5hrs
• Wake up 2-3x in the night
• Get up feeling groggy
Classic low testosterone profile.
This is what we changed:
Over 10 weeks, we implemented my 6-pillar testosterone boosting system.
1. Animal based nutrition
2. Optimise breathing
3. Supercharge sleep
4. Revolutionise Light
5. Working in fitness principles
6. Quality supplementation
Let’s break down each one⬇️
1. Animal based nutrition
2. Optimise breathing
3. Supercharge sleep
4. Revolutionise Light
5. Working in fitness principles
6. Quality supplementation
Let’s break down each one⬇️
1. Animal Based Nutrition.
Before, Tim was eating mainly:
• Takeouts
• Eating late
• Ready meals
• Low animal protein
• Skipping breakfast
• Using seed oils to cook in
This caused him to gain tons of weight, lose focus and tank his testosterone.
So, we did this instead:
Before, Tim was eating mainly:
• Takeouts
• Eating late
• Ready meals
• Low animal protein
• Skipping breakfast
• Using seed oils to cook in
This caused him to gain tons of weight, lose focus and tank his testosterone.
So, we did this instead:
First, we changed the food he ate.
We replaced his junk diet with nutrient-dense foods that contain highly bioavailable nutrients.
Organic, non-GMO, grass-finished, wild-caught:
Eggs
Meat
Fruit
Seafood
Raw Dairy
Root vegetables
Then, for meal size and time, we did this:
We replaced his junk diet with nutrient-dense foods that contain highly bioavailable nutrients.
Organic, non-GMO, grass-finished, wild-caught:
Eggs
Meat
Fruit
Seafood
Raw Dairy
Root vegetables
Then, for meal size and time, we did this:
Before, Tim skipped breakfast.
Then, when he got home, he'd pig out on Door Dash and eat late in the evening.
This destroyed his metabolism and caused him to overeat at the wrong end of the day.
This is what we changed:
Then, when he got home, he'd pig out on Door Dash and eat late in the evening.
This destroyed his metabolism and caused him to overeat at the wrong end of the day.
This is what we changed:
We introduced my B.P.E diet framework.
What's that?
• Big breakfast
• Prioritise animal protein
• Eat between sunrise to sunset
Let's break it down⬇️
What's that?
• Big breakfast
• Prioritise animal protein
• Eat between sunrise to sunset
Let's break it down⬇️
We shifted Tim's feeding routine so he ate between sunrise to sunset.
This usually meant he ate 3 meals per day.
First meal = within 90 mins of waking.
Second meal = 1 pm.
And, then his last meal = 6 pm.
Here's the exact breakdown below.
This usually meant he ate 3 meals per day.
First meal = within 90 mins of waking.
Second meal = 1 pm.
And, then his last meal = 6 pm.
Here's the exact breakdown below.
1. Big breakfast.
Tim ate at least 80g of animal protein within 90 mins of waking.
This usually included a mixture of:
• Eggs
• Yoghurt
• Collagen
• Goat's whey
This helps boost metabolism, optimise hormone function and raise testosterone.
2. Prioritise Animal Protein
Tim ate at least 80g of animal protein within 90 mins of waking.
This usually included a mixture of:
• Eggs
• Yoghurt
• Collagen
• Goat's whey
This helps boost metabolism, optimise hormone function and raise testosterone.
2. Prioritise Animal Protein
The benefits of a high animal protein diet include:
• Contains testosterone boosting ingredients
• Highly bioavailable nutrients
• Maintains satiation for 5+ hrs
• Contains almost no toxins
• Helps you avoid snacking
• Easy to digest
Why eat between sunrise to sunset?
• Contains testosterone boosting ingredients
• Highly bioavailable nutrients
• Maintains satiation for 5+ hrs
• Contains almost no toxins
• Helps you avoid snacking
• Easy to digest
Why eat between sunrise to sunset?
Light signals to your body it's appropriate to eat.
When it's dark, this signals to your body it's time to rest.
Eating when it's dark leads to:
• weight gain
• blood sugar issues
• hormone problems
• mood and sleep disorders
OK, but what about Tim's other meals?
When it's dark, this signals to your body it's time to rest.
Eating when it's dark leads to:
• weight gain
• blood sugar issues
• hormone problems
• mood and sleep disorders
OK, but what about Tim's other meals?
So for every meal, Tim prioritised animal protein.
This included one (or more) of the following:
• Eggs
• Fish
• Red meat
• Raw dairy
He'd eat his protein until he was almost full.
Then, he’d fill in the rest with either carbs or fat.
Like this:
This included one (or more) of the following:
• Eggs
• Fish
• Red meat
• Raw dairy
He'd eat his protein until he was almost full.
Then, he’d fill in the rest with either carbs or fat.
Like this:
Carbs:
• Potatoes
• Seasonal fruit
• Root vegetables
Fat:
• Raw, cheese
• Full fat raw cream
• Haagen Dasz ice cream
Why save carbs until the end of each meal?
• Potatoes
• Seasonal fruit
• Root vegetables
Fat:
• Raw, cheese
• Full fat raw cream
• Haagen Dasz ice cream
Why save carbs until the end of each meal?
Eating carbs after protein reduces insulin volatility.
This is critical for blood sugar regulation so you maintain focus.
It's also fantastic for fat loss as you'll feel satiated for longer.
But, none of these diet decisions are effective, unless you do this:
This is critical for blood sugar regulation so you maintain focus.
It's also fantastic for fat loss as you'll feel satiated for longer.
But, none of these diet decisions are effective, unless you do this:
2. Optimise Sleep.
Before, Tim's sleep quality was awful.
• His sleep was erratic
• His average sleep score was 59
• He'd wake up 2-3x in the night and always feel groggy
Poor sleep is linked with weight gain and a 20-35% decrease in testosterone.
We made these changes:
Before, Tim's sleep quality was awful.
• His sleep was erratic
• His average sleep score was 59
• He'd wake up 2-3x in the night and always feel groggy
Poor sleep is linked with weight gain and a 20-35% decrease in testosterone.
We made these changes:
• mouth tape
• red lights at night
• blue light blockers
• 10 mins AM sun gazing
• red tint on phone for evening
• eating between sunrise and sunset
• supplement glycine, theanine, inositol and magnesium chloride
The result?
• red lights at night
• blue light blockers
• 10 mins AM sun gazing
• red tint on phone for evening
• eating between sunrise and sunset
• supplement glycine, theanine, inositol and magnesium chloride
The result?
• Boosted testosterone
• Woke up feeling refreshed
• Sleep time increased by over 30%
• Sleep score almost doubled in 4 days
Prioritise elite sleep habits to skyrocket your testosterone, boost your mood and speed up fat loss.
Then, we did the unexpected.
• Woke up feeling refreshed
• Sleep time increased by over 30%
• Sleep score almost doubled in 4 days
Prioritise elite sleep habits to skyrocket your testosterone, boost your mood and speed up fat loss.
Then, we did the unexpected.
3. Boosted Breathing.
Before, Tim was habitually mouth breathing.
Mouth breathing = more stress = lower T and more weight gain.
How to tell if you mouth breathe?
If you:
• Snore
• Wake up with a dry mouth
• Wake up 2-3x in the night to pee
This is how we resolved it.
Before, Tim was habitually mouth breathing.
Mouth breathing = more stress = lower T and more weight gain.
How to tell if you mouth breathe?
If you:
• Snore
• Wake up with a dry mouth
• Wake up 2-3x in the night to pee
This is how we resolved it.
We introduced mouth taping.
Tim wore 3M micropure tape over his mouth at night during his sleep.
And, when he trained, I got him to breathe exclusively via his nose.
Result?
Tim wore 3M micropure tape over his mouth at night during his sleep.
And, when he trained, I got him to breathe exclusively via his nose.
Result?
• Almost doubled sleep score in 4 days
• No more peeing during the night
• Woke up feeling refreshed
• Training felt energising
Sounds trivial, but nasal breathing makes a tremendous difference to your mood, sleep and hormones.
But, what might surprise you is this:
• No more peeing during the night
• Woke up feeling refreshed
• Training felt energising
Sounds trivial, but nasal breathing makes a tremendous difference to your mood, sleep and hormones.
But, what might surprise you is this:
4. Fix Light.
Before, Tim's morning routine sucked.
When his alarm pinged, he woke up feel groggy and fuzzy headed.
This fucked his focus and poisoned his productivity.
As a senior executive, the pressure was mounting, so he needed to fix this (and fast).
So guess what?
Before, Tim's morning routine sucked.
When his alarm pinged, he woke up feel groggy and fuzzy headed.
This fucked his focus and poisoned his productivity.
As a senior executive, the pressure was mounting, so he needed to fix this (and fast).
So guess what?
We introduced 10 mins of sun gazing upon waking.
We changed his lights to red lights at night.
And, he wore blue light blockers 2hrs before bed.
After 7 days?
He woke up feeling more refreshed and energetic than ever.
And his sleep score?
Almost doubled in just 4 days.
We changed his lights to red lights at night.
And, he wore blue light blockers 2hrs before bed.
After 7 days?
He woke up feeling more refreshed and energetic than ever.
And his sleep score?
Almost doubled in just 4 days.
5. Working In Fitness Principles.
Before, this was Tim's training hygiene:
• 30 mins of hard cardio at 6.30am
• Mouth breathing all the time
• No pain, no gain attitude
• Exercising fasted
As a stressed, overweight executive.
Training like this is dangerous.
Why?
Before, this was Tim's training hygiene:
• 30 mins of hard cardio at 6.30am
• Mouth breathing all the time
• No pain, no gain attitude
• Exercising fasted
As a stressed, overweight executive.
Training like this is dangerous.
Why?
Before sunrise, intense cardio is a great way to destroy your hormones (inc' testosterone).
Early intense exercise can increase baseline cortisol levels throughout the day.
This can increase stress, harm focus, lower testosterone and ruin sleep quality.
Instead we did this:
Early intense exercise can increase baseline cortisol levels throughout the day.
This can increase stress, harm focus, lower testosterone and ruin sleep quality.
Instead we did this:
• Moved his training back to later in the day
• Got him to breathe exclusively via his nose
• Made sure he ate carbs and salt before
• Focused on form, not speed
This radically improved his hormone profile, lowered stress and boosted sleep quality.
And the best bit?
• Got him to breathe exclusively via his nose
• Made sure he ate carbs and salt before
• Focused on form, not speed
This radically improved his hormone profile, lowered stress and boosted sleep quality.
And the best bit?
He didn't have to destroy himself in the gym to get great results.
Instead, Tim trained in a way he enjoyed.
Without having to do:
• Exercises he hated
• Rigid training formats
• Ruining his body
We made a program that was tailored to his needs, which he loved.
Instead, Tim trained in a way he enjoyed.
Without having to do:
• Exercises he hated
• Rigid training formats
• Ruining his body
We made a program that was tailored to his needs, which he loved.
6. Quality Supplementation
How to tell if your supplement is good quality?
• Avoid Asian sources
• No additives or fillers
• Stored in tinted glass
• Sourced from US/Europe
• Disclose testing certifications
• More expensive than most
Here's the harsh truth:
How to tell if your supplement is good quality?
• Avoid Asian sources
• No additives or fillers
• Stored in tinted glass
• Sourced from US/Europe
• Disclose testing certifications
• More expensive than most
Here's the harsh truth:
99% of supplements are full of neuro and gut toxic chemicals.
Most will do you better in the trash, not your body.
The most premium brands are:
• Idealabs
• Sol Supps
• Metabolics
• Seeking health
• Pure Encapsulations
Here's the exact stack we used for Tim:
Most will do you better in the trash, not your body.
The most premium brands are:
• Idealabs
• Sol Supps
• Metabolics
• Seeking health
• Pure Encapsulations
Here's the exact stack we used for Tim:
• Baby aspirin
• Idealab's Tocovit
• Idealabs Energin
• Creapure creatine
• Idealabs Kuinone
• Idealabs Calcirol
• Sol Supps glycine
• Sol Supps Salts
• Metabolics vitamin B1
• Nutricology magnesium chloride
• Pure Encapsulations myo-inositol
• Idealab's Tocovit
• Idealabs Energin
• Creapure creatine
• Idealabs Kuinone
• Idealabs Calcirol
• Sol Supps glycine
• Sol Supps Salts
• Metabolics vitamin B1
• Nutricology magnesium chloride
• Pure Encapsulations myo-inositol
None of this would have worked without the right attitude.
Tim was open-minded, disciplined and ferociously consistent.
This made getting the results he wanted so much easier.
I'm proud of what he's achieved.
This could be you.
Tim was open-minded, disciplined and ferociously consistent.
This made getting the results he wanted so much easier.
I'm proud of what he's achieved.
This could be you.
If Tim's story resonated with you.
And, you want to learn more about how you can:
• Get lean
• Improve tolerance to stress
• Raise testosterone over 700
• Increase sleep quality by over 35%
In 90 days. Using natural methods.
DM me “Test” and let’s chat.
(Not free)
And, you want to learn more about how you can:
• Get lean
• Improve tolerance to stress
• Raise testosterone over 700
• Increase sleep quality by over 35%
In 90 days. Using natural methods.
DM me “Test” and let’s chat.
(Not free)
TL;DR:
How to lose 30 lbs, boost sleep and raise T over 700 in 90 days:
• Fix light
• Train right
• Nasal breathe
• Optimise sleep
• Prioritise protein
• Eat within sunrise to sunset
• Eat mainly animal foods
• Quality supplementation
• Eat a protein dense breakfast
How to lose 30 lbs, boost sleep and raise T over 700 in 90 days:
• Fix light
• Train right
• Nasal breathe
• Optimise sleep
• Prioritise protein
• Eat within sunrise to sunset
• Eat mainly animal foods
• Quality supplementation
• Eat a protein dense breakfast
That's a wrap!
If you enjoyed this thread:
1. Follow me @yoursimmo
2. Comment below with "Test" so it shows in other people's feeds
If you enjoyed this thread:
1. Follow me @yoursimmo
2. Comment below with "Test" so it shows in other people's feeds
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