15 Steps to Be a Better Man

15 Steps to Be a Better Man

To be a better man is a constant and never-ending quest. To be a better man isn’t just a goal, but a duty. There’s this idea that our life is ours and we can live it however we want to live it that leads some to think that laziness is a right, that mediocrity and minimal effort is something that they can aspire for if they so choose.

The fallacy in this belief has nothing to do with what it will get the individual who believes it – though it will bring a lack of happiness, meaning, and purpose, and a lack of self-respect and confidence – but with the fact that our life is not just ours, but in part, those who’ve allowed us to have such a life, one filled with opportunity that we don’t necessarily deserve.

Think of your life not just as your own, but as the latest line in generations. There’s your parents, grandparents, great grandparents, and your other ancestors. For you to live, at some point, people made sacrifices. Your parents made many, but so did your ancestors. To survive as a human 5,000 years ago meant you had to be strong, courageous, and formidable. The weak would die, they would not procreate because they couldn’t protect.

You’re also a part of a society. If the Second World War had been lost, we would not be free. We would be speaking German or Japanese. It’s an easy example of men you don’t know sacrificing their lives so that you could live yours, whether you know it or they knew it at the time.

Your life is owed, it’s a gift. Thus, the gift must be repaid by not remaining as you are born, but improving, growing, evolving, and giving.

To be a better man is not just a goal, but a duty, and one that every man has to fulfill every day.

The Weight

As man, you’re going to have a lot of weight on your shoulders. You’re the guy others look to for support, be it emotional, financial, or physical. That’s what being a man is. It’s about taking on more weight, not pushing it to someone else.

This is tough, it’s difficult, but it is what it is, it is who you are, there’s no escaping it. It’s this reason why your improvement as a man in many different areas is so important. The stronger you are, the more you can carry.

  1. Be better at being a man.

There’s being a good man and being good at being a man. Being good at being a man speaks more to the basic reasons for men, the providers and protectors. You’re the fella at the city gates fighting and protecting those within the city. They may not know that you’re fighting for them, and that’s the goal. You should be working so hard, fighting so hard, that they’re free to live how they want to live, without the stress, worry, and fear that you take upon your shoulders.

On a basic level, this means you at least need the capacity to fight, protect, and provide. Get better at being dangerous. We need more good men who are dangerous, the bad ones will always train to develop that capacity.

  1. Get stronger.

Men need to be strong. If you think about the differences between men and women, our testosterone levels are important. For women, 70ng/dl is good, even high. For men, 1192ng/dl is high. That massive difference in testosterone means we’re going to be able to get stronger than women can.

Thus, it’s a duty to do so. It means you’re going to be more helpful, both when it comes to combat and even fixing and lifting things around the house. There’s nothing more useless than a weak man.

  1. Get good at fighting.

You may never have to fight, but you better be good at it in case. Not only will being good at fighting enable to you help those who need it and can’t fight themselves, but it’ll give you a quiet confidence that comes when you know you can handle yourself in any situation.

  1. Daily reflection.

Reflection is a necessity. Keeping a journal, writing thoughts, making sure you’re going in the right direction rather than in just any direction, is vital. Spend 30 minutes a day at the end of the day in reflection. Were you good? Did you work hard? Did you live well? Did you focus on what you can control and not on what you can’t?

Reflection is as important to growth and improvement as planning.

  1. Daily reading.

I’m sure they exist, but I haven’t met a successful, good, honorable man who doesn’t read. Usually the more voraciously they read, the better they are at whatever they do.

Read for pleasure, of course, but read to improve. Read the stoics, about business, about historical figures you admire and would like to emulate.

Great lives have been lived. You nor I have to rewrite the journey, it’s been done, all we have to do is work our asses off and emulate.

  1. Do what you set out to do.

If we can simply do what we set out to do, we will live a great life. And I mean a GREAT life. Most people don’t actually do this. They set out to do a million things and maybe do one or two. Imagine if you actually did, finished, completed, everything you set out to do. That would be a life well lived.

  1. Be great at something.

You’re not just here to be, you’re here to do, to achieve, to prove that you were here for a reason. The work you do is evidence of that reason. Don’t jump from thing to thing, sit down and choose one thing, and become great at it.

  1. Do what you don’t feel like doing.

If you don’t feel like doing something it’s probably a good barometer for something that must be done. Don’t think your way out of doing it. Don’t push it off. If you don’t feel like doing something, just do it.

  1. Be careful about what you watch and listen to.

Don’t fill your brain with crap. Read good books. Watch good shows. Don’t watch the filth or read the filth that’s dominant, rampant today. Frivolousness begets frivolousness. Fame, today, is not something earned or warranted. It’s not something to admire. Be careful about what gets your attention, because it influences who you are.

  1. Do what you have to do to be at your best.

Your family, friends, and everyone else around you, benefit from you being at your best. Thus, create a schedule and a structure that helps you become your best. If I’m not following my schedule, I am not at my best.

I rise at 530am everyday. I read for 45 minutes to an hour. I head to the gym. I come back and I work 10-12 hours. I do that 5 days a week. The other day is a half work day. And the Seventh Day is for God, nature, and living. That’s how I’m at my best, and I learn the lesson over and over again, if I don’t create the structure, if I deviate and don’t take care of myself first, I fail those around me.

It’s like in the airplanes when they say you have to put your oxygen mask on first before you put your kid’s on. If you don’t take care of yourself first, you cannot take care of others.

  1. Struggle more. Struggle well.

In Ray Dalio’s book, Principles, he notes that life is struggle. If you try to avoid the daily struggle of work and discipline, you will end up bringing more struggle into your life in the form of obesity, poverty, and just outright failure. If, however, you learn to adopt more daily struggle in the form of work and exercise and so forth, and you learn to struggle well, you’ll live a better life.

  1. Dare mightily.

You have one life, why live it chasing things that don’t really matter to you or excite you? Excitement brings energy. It’s powerful. Be daring, don’t be timid. Face your fears with aggression, not with a timid step or a weak heart.

  1. Don’t be a critic.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” ~ Theodore Roosevelt

  1. Don’t complain.

Do the best with what you have and where you are. Don’t wish you were somewhere else. You have the capacity and potential to create pretty much anything you want. Don’t complain.

On top of that, no one wants to be around a little bitch, or with a little bitch. Don’t be a little bitch.

  1. Be stoic.

Stoicism is not being a slave to your emotions. It’s understanding that you can react to an event however you want to. You hold the power. The event does not.

So much of the pain and sadness we have in our lives is because of how we react, not the actual thing that has happened. Be a man. Be stoic.

How to Boost Testosterone Levels in Men (by sleeping better)

How to Boost Testosterone Levels in Men (by sleeping better)

How to Boost Testosterone Levels in Men (by sleeping better)

How to boost testosterone levels in men isn’t just a matter of supplementing or working out. If you REALLY want to know how to boost testosterone levels in men, it starts with two things, fat loss, and getting a better quality sleep.

During sleep is when men naturally produce the majority of their testosterone. Testosterone is mainly produced in the REM sleep cycle, so by consuming things like alcohol before bed, you may sleep – or fall asleep – but it won’t be the quality sleep you need. So, no booze before bed.

  1. You need to lower your cortisol levels at night, that’ll help increase your melatonin production, and help you relax when it’s time to hit the sack. Viking Ashwagandha (https://chadhowse.clickfunnels.com/viking-members-offer) helps with that, it’s been shown to lower cortisol by 27% (1). That’s a huge decrease. If you’re an ambitious guy who’s mind can’t calm down, take some ashwagandha a couple hours before bed and it’ll help improve your sleep quality (2).
  2. Add carbs to your last meal. You can have almost all of your carbohydrates for dinner. You’ll see a spike in insulin, which will then send you crashing a couple hours later. It’ll help you get to sleep and stay asleep, especially if you notice that you get drowsy after eating a bunch of carbs, which a lot of guys do. Eating a lot of carbs also lowers your cortisol levels, as does protein, any spike in insulin will create a reduction in cortisol.
  3. Have coffee in the morning. Coffee increases cortisol, which can increase your energy levels, but your body counteracts that increase, dropping your cortisol levels later in the day. A coffee in the morning will help your body reduce cortisol on its own later at night.
  4. Working out in the morning will help you sleep better. I’ve also found that it helps me work better – which is important for every man. Working out later in the day doesn’t have that same effect.

Next, if you want to know how to increase your testosterone levels naturally, you need to have a schedule. Your work day needs to end, it has to have a firm finish. That will let you live after work. It’ll help you wind down – which is important – but it also gives you a deadline, which has been proven time and time again to help you get more work done.

Time isn’t the issue. You can get your work done in a work day. With a deadline, it forces you to get rid of waste.

If you want to know how to naturally increase testosterone levels in men, start with improving WHEN you produce testosterone, at night, when you sleep.

If you’re not sleeping well, your cortisol levels will be too high to have high testosterone levels naturally. By lowering cortisol, by using the tips in this video, and by getting a better sleep, you’re automatically going to have a better sleep. You’ll have a better quality of life, more energy, and you’ll get more done in your day, and you’ll be in a better mood.

Take care of your sleep my man!

  1. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62.
  2. Kumar A, Kalonia H. Effect of Withania somnifera on Sleep-Wake Cycle in Sleep-Disturbed Rats: Possible GABAergic Mechanism. Indian J Pharm Sci. (2008)
The 3 Best Shoulder Exercises for Broad Shoulders

The 3 Best Shoulder Exercises for Broad Shoulders

The 3 Best Shoulder exercises for broad shoulders. Every guy should want broad shoulders, it signifies strength, power, athleticism, and to a lady, it makes them think that you’ll be able to protect them which, no matter what the modern way of thinking leads them to believe, their DNA craves.

Getting broad shoulders isn’t just about building bigger shoulders. It actually starts with the back. The upper and lower lats let your shoulders sit on a shelf of sorts, while your traps pull your shoulders up. If you want to build massive shoulders and a huge upper V (the ideal shape for men), check out my program The Perfect Body Blueprint.

The Lumberjack Press

Tips: Extend fully at the top of the exercise, and hold it for a 1 second count. Pinch your shoulders when you do this, really flex them at the top of the exercise.

Bent Arm Laterals with Extension

Tip: We almost always explode on the concentric contraction of an exercise. This exercise, however, can be done slowly, with pauses at each phase of the exercise.

3 Way Lateral Burn Out

Tip: Fail on each exercise, then go right into the next exercise. If this requires different weights, that’s fine. It’s a burn out set, to end the workout.

Building the Perfect Body

For most guys, building our best body doesn’t require balance, but intense focus on certain muscle groups. On top of that, to build each muscle fully, and wholy, we need to do a far greater variety of exercises that balanced training programs allow. Most training programs won’t hit the entire muscle, especially when it comes to the back, check, quads, and delts, but it’s true for the arms and basically every muscle.

If you want to see real, visible gains in the mirror, I suggest taking 6 months and doing the Perfect Body Blueprint.

  • Get faster results that you can see in the mirror by working on 2 specific muscles while maintaining the rest.
  • Build the ideal X shaped physique, broad shoulders, thin waist, and big legs.
  • Get stronger in your weakest areas.
  • Learn more about the Perfect Body Blueprint:

How to Lower Estrogen Levels In Men

How to Lower Estrogen Levels In Men

How to Reduce Estrogen Levels in Men. If you want to know how to reduce estrogen levels in men, head over to https://themandietbook.com/ to get a free copy of my new book, the Man Diet (limited quantities available). Lowering estrogen levels in men is insanely important, and a relatively recent battle that we’re having to fight. How to reduce estrogen levels in men, starts with understanding where estrogens come from and how men increase their estrogen levels by gaining weight, and surrounding themselves with chemical estrogens.

With the rise of xenoestrogens in things like shampoo, plastic, soap, even in our water supply and the deodorants we use daily, estrogen levels are rising in men and testosterone levels are declining. Men don’t necessarily produce estrogen, we actually convert testosterone into estrogen by the actions of the enzyme aromatase within our adipose tissue, aka. body fat.

This blatantly shows that a reduction in body fat will help your testosterone levels. Why lower estrogen? If you have too much, you’re going to hurt your testosterone levels (1)(2). If you have too much estrogen, it’ll produce feminine features even in men. (3)(4) Of course, estrogen is stored in body fat, and the higher estrogen levels you have, the higher bodyfat you’ll also have.

Why You Should Lower Your Estrogen Levels

If you want to lower estrogen levels, lower body fat, and vice versa. (5)(6) The most important step you can take to lower your estrogen levels that may be leading to impotence or low libido, is to reduce body fat. This is by far the most important step you can take. Get rid of the idea of the Tony Soprano type alpha, the guy had high estrogen levels. Get your body fat under 15% for sure. Start with a good strength training program, and the right diet, I highly recommend that you start with the Man Diet.

Not only is it a diet specifically for men, one that helps men increase testosterone while lowering estrogen and cortisol, but you’ll find out a lot more information about testosterone and estrogen that’ll help you live optimally. Second, get rid of chemical estrogens! One study found that estrogens are 3x higher in water packaged in plastic than water packaged in glass. The main one’s to look out for are BPA and phthalates, as well as parabens (found in soaps and deodorants).

I don’t even buy non-natural shampoo, deodorant, soap, nor do I drink from plastic bottles. Thankfully, there’s a lot of good products out there now, and the industry of natural soaps and so forth is growing. This rise in chemical estrogens is dangerous for men. They’re everywhere around us, and really impact the youth, who are more susceptible to being affected by them. So, buy natural products, but also keep your kids away from unnatural soaps, shampoos, toothpaste, deodorants, and so forth.

Finally, consume more foods that block estrogens, and you can also supplement with a good multivitamin (I recommend Barbarian https://chadhowse.clickfunnels.com/mi…) that has zinc and other aromatase blocking ingredients. Citrus fruits are great, as are oysters and olive oil, and white button mushrooms. Each blocks aromatase, which converts testosterone into estrogen.

What to do next: Get a FREE copy of The Man Diet: https://themandietbook.com/

1. Charlesworth M, Schwartz N. Estrogen inhibition of LH and FSH secretion: effects of a GnRH antagonist. Am J Physiol. 1986;250(4 Pt 1):E341-5.
2. Strobl F, Levine J. Estrogen inhibits luteinizing hormone (LH), but not follicle-stimulating hormone secretion in hypophysectomized pituitary-grafted rats receiving pulsatile LH-releasing hormone infusions. Endocrinology. 1988;123(1):622-630.
3. Johnson R, Murad M. Gynecomastia: Pathophysiology, Evaluation, and Management. Mayo Clin Proc. 2009;84(11):1010-1015.
4. Hormone replacement therapy (male-to-female) – Wikipedia. Wikipedia. https://en.wikipedia.org/wiki/Hormone…). Accessed April 8, 2017.
5. Nimrod A, Ryan K. Aromatization of androgens by human abdominal and breast fat tissue. J Clin Endocrinol Metab. 1975;40(3):367-372.
6. Krotkiewski M, Björntorp P, Sjöström L, Smith U. Impact of obesity on metabolism in men and women. Importance of regional adipose tissue distribution. J Clin Invest. 1983;72(3):1150-1162.
7. Wagner M, Oehlmann J. Endocrine disruptors in bottled mineral water: estrogenic activity in the E-Screen. J Steroid Biochem Mol Biol. 2011;127(1-2):128-135. https://youtu.be/VgRdMfR9iS4
3 Ways to Get a Better Sleep and Boost Testosterone

3 Ways to Get a Better Sleep and Boost Testosterone

Hey man, did you know that you produce most of your testosterone during the night during REM sleep?

A good, quality sleep is a must, not only for your hormones, but for your quality and effectiveness during the day.

By having a bad sleep you send your cortisol levels through the roof, which, in turn, sends your testosterone levels plummeting, but you also get a lot more stressed and ineffective as a result.

That’s why Viking Ashwagandha is so powerful, because it lowers cortisol, when your cortisol levels are lowered, your body produces more melatonin naturally, which further helps improve sleep quality.

So, take VIKING at night, an hour before bed, to improve both your ability to sleep, and your quality of sleep (REM sleep) — get 1, 3, or 5 bottles here, all at a discount with free shipping worldwide.

3 More Ways to Improve Sleep

So, what do I know about sleep?

Well, I used to be an insomniac. I had it bad, so bad that I visited multiple sleep doctors over a period of a couple years, and their advice was just impractical.

One sleep doctor wanted me to carry around a light…

…All day every day.


So, I went out and tried to solve my own problem, and finally found those solutions in my mid-twenties.

Ashwagandha is awesome, I’ve been supplementing with it for a while now, and included a double-dose in VIKING, but there’s other things you can do, too.

1. A sleep schedule. (most importantly when you wake up)

This is the most important factor. Our bodies work on rhythm. If we go to bed and wake up at the same time daily we create a rhythm, and in doing so we train our bodies to sleep.

Most important, I’ve found, is waking up at the same time 7 days a week and making it early (no later than 6am).

2. Backload carbs.

I talk about this in the Man Diet, in fact, it’s a key component in the Man Diet because of how it helps with sleep.

What you want to do is have your carbs (potatoes, veggies, fruits), or at least a majority of them, with dinner. This will help lower cortisol along with VIKING, and you’ll get that ‘crash effect’ you get from consuming carbs and spiking your insulin levels.

3. Train early.

Early workouts help you sleep better later in the night. I’ve tested this to go along with the few studies I’ve found, and it helps.

I’ve also found that it helps me have more energy throughout the day.

Depending on your schedule, this can be a great option, but even doing some push-ups and pull-ups in the morning will help with sleep later on at night.

I’ve also found that evening workouts have the opposite effect. But if you have to workout in the evening, go heavy on the carb backloading and you should be fine.


What I’ve also found is that with a better, longer sleep (max 8 hours) I get more work done, at a higher quality, than I would if I burned the midnight oil, working late into the night.

Also, adding a firm end to the work day has helped improve the amount of work I get done, the focus of that work, and my ability to sleep because my mind’s able to calm down before bed.

Just a thought, something to try, and something I recommend in the Lost Art of Discipline.

Get after it.

3 Ways to Lower Cortisol in Men

3 Ways to Lower Cortisol in Men

When it comes to your testosterone levels, cortisol is one of two biggest enemies, and if you’re not overweight, it is your biggest enemy.

It’s such a massive roadblock standing between you and the high, thriving testosterone levels you need to live the best life you can live, that one way testosterone is tested is in relation to cortisol. If your cortisol levels are high, your testosterone levels CANNOT be, even if they are, technically, ‘high’.

In this article will briefly discuss 3 ways to lower cortisol, with one very fast and efficient bonus method at the end.

The thing about cortisol is that it’s a stress hormone, and much of our stress is self-inflicted or a state of mind, and it often occurs without us even knowing it. There’s a lot we can do simply by changing our mindset, but there’s also a lot we can do nutritionally that’ll help as well.

1. Change your mindset, go from worrier to warrior to lower your stress levels.

We need stress for growth, but not in worry form. We need the stress that comes from the quest for improvement, not the stress that comes from worry.

One massive thing that has helped me is writing my massive goals down twice daily. It helps me focus on where I’m going, not where I am in relation to where I want to be, not what I’ve done or the lack of what I’ve done, but where I’m going, so I just get down to work. It puts your mind in the right frame.

3 books that’ll help:

Epictetus: Enchiridion
Marcus Aurelius: Meditations
Seneca: Letters from a Stoic

Stress is technically a choice. It’s a choice to see an event as something that it isn’t. It’s the choice to allow the event to have power that it doesn’t need to have.

One tool: change how you see your problems. When you’re facing a crisis, see it from the future, from 10 years down the line, will it really be that bad in 10 years, 20 years, 50 years, 1,000 years long after you’re gone? Also, see it from above, as a part of a planet of 8 billion people. Is your problem, whatever you’re facing really that bad in comparison to the shit everyone else is going through? Finally, see it as a part of our human existence, the tens of thousands of years we’ve been on this planet. Is your crisis really a crisis in terms of the history of humanity?

2. Get outside!

We’re not designed, bred, whatever you want to call it to live inside. We need the peace and power of nature. We need the struggle of a hike or a hunt. We need to feel insignificant, which is what will innevitably happen when you head out into the mountains. You see how small you are, and, thus, how insignification your problems are.

3. Eat carbs!

Carbs have been proven to lower cortisol levels. Low carb diets are ‘hot’ right now, but are they good? What we’ve seen – and what you’ve read in the Man Diet – is that by reducing your carb intake, you’re going to increase your cortisol levels. And the right carbs actually help lower cortisol, that helps you recover, and increase your testosterone levels.

What are the best carb sources? Fruits, like assorted berries, apples, and potatoes are great. Avoid grains, sugar, and anything processed.


Ashwagandha is an ancient Indian herb (learn more here) that has been proven to lower cortisol by up to 69%! It’s pretty incredible, but also powerful. To have that high of a cortisol reduction can have a huge impact on your hormones.

That’s also why I’ve added Ashwagandha to the Average 2 Alpha Supplements line. Where most ashwagandha supplements will have 200-400mg, we’ve added