Some people fear all potatoes because they have carbs (but carbs aren’t the enemy).

Others think that only sweet potatoes are OK because white potatoes are…well…I’m not all that sure why they fear white potatoes.

Probably because of some irrational fear that “white” foods are more likely to make you fat.

(They don’t.)

But, potatoes — of all varieties — are arguably one of the best foods you can eat (and that goes for both white and sweet varieties).

Instead of worrying about sweet vs. white, you should focus on how both can play a part in your diet.

Potatoes are loaded with vitamin A, contain antioxidants (in vitamin C and E), and — maybe best of all for your weight concerns — are a super carb.

That’s because they contain resistant starch, which means the carbs are broken down differently in your body (the name comes from the fact that the type of carbs resists the digestion process).

In other words, because of the way the resistant starch is processed (it’s not fully absorbed in your small intestine, and, instead, it’s processed and fermented by bacteria in your large intestine), you don’t digest all of the calories.

Some research suggests you might process half as many calories per gram of carb.

And white potatoes have even more resistant starch than sweet potatoes (and about a third of the sugar).

So while potatoes are carbohydrates, you might process fewer calories from them and — because they are a starch — they are likely to keep you full.

Filling, nutrient dense, and not a calorie bomb?

Hard to argue against that in any diet plan.

I eat them nearly everyday.

So should you.

The nutrition world is confusing… especially for men. 

Eat carbs in the AM. No the PM is better. High fat, kept diets are better. Skip breakfast. Have a massive breakfast.

Eat 3 meals a day. Eat 1 big meal a day. Eat 6-12 smaller meals a day.

Just thinking about all of it is making me confused!

So after years of research and trial & error…

The 7 deadly sins of modern male nutrition

1. Using Diets Made for Sedentary Women

2.Taking “You Gotta Eat Big to Get Big” Too Far

3. Eating Like a Pro Bodybuilder

4. Drinking Too Much Beer

5. Thinking You Can Eat Like Your Teenaged Self Forever

6. “Cutting” When There’s Nothing Underneath to Show Off

7. Becoming Complacent

Unfortunately too many men are committing more than half of these sins on a daily basis… and it’s silently destroying their testosterone and life.  

What I continually hear from guys is that they have a body resistant to building muscle or burning fat.

I hear them (maybe you) talk about bad genetics…

Too many guys think they have bodies that cannot build muscle or burn fat.

The truth is this: They’re just lacking the right fuel for their body to optimize their male hormonal profile.

That’s the magic of eating like a man.

I want you to imagine two people: Person A and Person B. 

Person A hits the gym six times per week, only eats ‘clean’, spends hundreds of cashmonies on the newest shiny supplements, oh, and that new celebrity workout plan?

You best believe he’s done it.

Person B, on the other hand, makes it to the gym four times per week, sometimes only three. And while he generally eats healthy, he also makes room for the foods he enjoys. He goes out with friends, has a social life, and isn’t afraid to indulge here and there.

Got the image? Good.

Now, let me ask you: Who do you think is in better shape? 

Person A or Person B?

If you’re like most people (me included), you probably picked Person A.

Well, you’re wrong – and so was I. 

Because I was person A.

See, when I first began my fitness journey I was busting my ass – I trained hard every day. I gave up my favourite foods and only ate ‘clean’. Heck, I didn’t even go to parties or family gatherings, fearing the ‘bad’ food would derail my progress.

Despite all this hard work: I didn’t look any different than when I’d started. 

Even friends and family would comment, “Erm, don’t you, like, eat super healthy and train all the time? Shouldn’t you, uh, look like you’re…you know…in shape?”

And while I’d angrily brush these comments off with, “This stuff takes time, OK!?”

Deep down I knew they were right. By all means and measures I was doing everything right – I was working insanely hard.

I was entirely dedicated. SO WHY WAS I NOT GETTING RESULTS?

Hard work, on it’s own, is not enough. 

As a society we put a lot of weight on hard work – glorify it, even. We look on in awe at those who work 80 hour weeks, hustling and grinding their face off.

But here’s what nobody tells you – Just because you’re working hard, doesn’t automatically mean you’re going to succeed or be guaranteed results (just ask 17-year old Peter.) 

Here’s why: We all have a limited supply of energy.

You can work your face off but if you’re working on the wrong thing(s) – you’re going to waste that limited energy and make no progress.

This is the biggest mistake I see people make when it comes to changing their body – they work hard on the WRONG things. 

Now, just to be clear, and to ensure my point isn’t misconstrued – I’m not saying hard work is pointless. That would be both silly and a lie, because I’m all about dat hard work.

What I’m trying to make you understand is this:

Hard work is only effective when combined with a clear plan of action.

Let me ask you:

If you had an exact plan laid out for you, so you knew:

• What to eat, how much to eat, and when to eat;

• What exercises you should be performing and how exactly you should be performing them;

• What supplements you should be taking (and what ones are a waste of money);

• How to fit your fitness goals in with the rest of your life (and not vice versa).

Do you think you’d succeed? 

Do you think you could divert all that time and energy you waste trying to figure all this stuff out on your own toward getting actual results?

If you answered yes (and I hope that was all of you, otherwise I’d be worried) then you might just finally get it

Another Q&A today with my boy Anthony J.



Your stuff is fantastic. Since implementing your stuff my life has EXPLODED. Girls can’t get enough of me, I’ve gotten a raise at work and I feel freakin’ awesome all the time. No aches, no energy crashes – just pure badassary. 

Thank you. 

Here’s my question: I’m struggling to lose the last 10 pounds, forever. I have dieted down before and gotten in great shape, but I always out it back on. So, how the heck do I lose those last 10 pounds… FOREVER.




AJ, my man… way to take action brother!

You have become a true symbol for everything I preach here at fitness advice daily.

What your asking for the answer to mastering your own body. And here’s the secret…

Figure out what is SUSTAINABLE.

Those who achieve their body composition goal and maintain it are those who can stick with the changes they make in the long run.

Sure, you can cut huge amounts of carbs and fats, basically surviving on only protein and stimulants, and you’ll lose fat pretty fast. 

But such an approach can’t be sustained, and it’ll make you feel like crap.Then once you’ve had enough you’ll rebound the other way – the yo-yo phenomenon.

Instead, choose an eating structure that fits your natural tendencies, and find foods that’ll help you reach a better body comp while being enjoyable.

I like to be in a calorie deficit and very strict monday to friday mod day so then I can splurge the friday – sunday night. My clients also enjoy that method as well. 

Another thing I have been testing is that, we (my clients and I) complete a lengthy reverse dieting phase – which has given amazing health benefits and seems to guarantee that the fat loss is indeed forever.

While you probably only thing about them when you are dipping them in melted butter, lobsters have an important lesson to teach us when it comes to wining the game of fitness and life. 

In territorial battles, lobsters have ways of avoiding combat – because it can end poorly for both parties. 

However when combat happens, the winning lobster sometimes develops a new brain and it’s reflected in their postures.

They stand up straight extending it’s appendages looking tall and dangerous. This is due to the neurochemistry in the new brain. The new winners brain allows the lobster to get the best women, food and territory.

When a defeated lobster regains courage to fight its more likely to lose because of it’s new brain chemistry. 

The winning lobster on the other hand, is more likely to win due to its new and improved brain chemistry.

Humans brains can also rewire to a winning lobster’s brain (and they don’t have to be from beating up an opponent.)  

The easiest way?

Stand up straight with your shoulders back. 

This posture will cause serotonin to flow through your body – making you calmer, stronger and more resilient. 

People will start to assume you are competent and able. 

Embolded by the new positive responses you are now receiving, you will become less anxious, you’re conversations will flow better and you will meet and impress more people. 

As a result better things will happen to you feeding the new winning feedback loop.

You will take better care of yourself, attract better mates and end up making more money. 

And it’s a simple as the wisdom from the 350 million year old wining lobster’s brain. 

Stand up straight with your shoulders back.