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🍷 Forever Alpha Blog 🍷

27 Feb, 7 tweets, 2 min read

8 QUALITY CARBS FOR OPTIMISING HORMONES

***THREAD***

The main benefits from QUALITY carbs are:

- Testosterone boosting
- Cortisol limiting
- Micronutrient-density

WITHOUT spiking insulin all over the place - it's all wins.

(Make sure you read until the end to find some 'unusual' sources)

1. Jacket Potatoes

These are fantastic for both fat loss, and overall recovery. They're packed with fiber. They're packed with potassium, calcium, vitamin C.

A true 'superfood'.

2. Bananas

Bananas are also great for potassium, and aid sleep quality (due to the tryptophan).

3. Apples

4. Oranges

(Major 'detox food')

(Btw, I recommend ALL fruits pre/post-workout for both glycogen replenishment and cortisol reduction.)

5. Sweet Potatoes

The potentially tastier variation of #1.

6. Berries

Another major detox food, PROVEN to reduce inflammation. And again, they're useful post-workout in addition to other fruits.

7. Buckwheat

I use this as a higher protein substitute for rice, which could be a good idea for a lot of you guys who struggle with protein.

8. Black Rice

Also a substitute for rice, but heavier on the anti-oxidants.

Guys:

If you'd like a personalised meal plan that optimises your testosterone, cortisol, and overall body composition, check out the link below:

foreveralphablog.co.uk/product/interm…

If you're not yet on the email list, where my diet analyses take place, get on there.

You could get your diet analysed FOR FREE:

foreveralphablog.co.uk

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More from @TheForeverAlpha

🍷 Forever Alpha Blog 🍷

@TheForeverAlpha

20 Feb

12 Common Fitness Mistakes Men Over 40 Make

~~~ A THREAD ~~~

Your main focus in your 40s and beyond, is the very thing that's fighting you every day:

HORMONES.

If you can get your hormones right, you can:

- Gain more muscle
- Lose body fat easily
- Live longer
- Look more youthful

Let's get into it:

1. Eating 3+ Meals Per Day

Eating too many meals per day not only makes it harder to burn body fat, but it also keeps your insulin from really getting where it needs to be for long-term health.

It also limits the growth hormone secretion you can benefit from.

Instead:

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8 Feb

22 Game-Changing Tips For Sleeping Like A Lion 🦁

~~~MONSTER THREAD~~~

Sleep is critical.

For your testosterone levels, muscle growth/maintenance, and appetite suppression.

It's a fundamental building block, yet so many men don't hit the 7 hour minimum.

Here's 22 tips that will help you to change that, and get into the 7-9 hour range...

1. Make It A Priority

What gets measured, gets improved. This applies to sleep too.

2. Don't Go To Bed With Your Phone

This is the #1 mistake. The modern world is absolutely designed to keep you awake, and to keep your attention on anything but sleep. News/IG/Netflix etc.

Read 11 tweets

🍷 Forever Alpha Blog 🍷

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6 Feb

8 Reasons Eggs Should Play A Key Role In Your Diet

~~~An Educational Thread~~~

1. Micro Nutrient Density

They're a STRONG source of magnesium, B12, vitamin D, selenium & iron.

Magnesium, selenium & D3 all being major contributors towards anabolic hormones and male performance.

2. Quality Protein

Especially in addition to meat or fish.

3. Satiation

This is probably the biggest factor on a fat loss diet. Being full is absolutely CRITICAL for achieving 10% body fat, and maintaining it.

Eggs score very highly on the Satiety Index, especially when boiled rather than scrambled (no idea why this is).

Read 6 tweets

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3 Feb

6 Endocrine Disruptors That Kill Testosterone

~~~THREAD~~~

ED's are essentially chemicals that mimic certain hormones.

They're found in our every day environment, and are contributing to the ever-declining levels in testosterone in the 21st century.

Here's 6 big ones you'll want to be aware of, and you'll want to eliminate...

Actually before I begin, here's some potential effects of EDs that you should be aware of:

- Oxidative stress
- Poorer testicular function
- Disrupted immune function
- Altered fat cell signalling

Let's try to reduce this garbage:

Read 9 tweets

🍷 Forever Alpha Blog 🍷

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2 Feb

20 Ways To Boost Testosterone (Naturally)

***A BIG THREAD***

Testosterone levels are going down, not up.

It's bad.

- Men of ALL ages have lower testosterone than 30 years ago
- Men lose 1% testosterone per year beyond age 30

And it's ALL downsides, no upsides.

Let's try & reverse this a little...

1. CUT OUT THE BEER!

Phytoestrogens, alcohol, and the calorie dense/fattening liquid all work together to form a T-killing triumvirate with beer. Not good.

2. CUT OUT THE SUGAR!

Sugar ---> Insulin & Cortisol spike ---> T suppression

Next:

Read 13 tweets

🍷 Forever Alpha Blog 🍷

@TheForeverAlpha

19 Jan

HOME WORKOUTS WITHOUT EQUIPMENT 💪💪💪

(A thread for guys working out from home):

THE CHAIR PUSH UPS

This is actually a great exercise.

And all you need is two chairs.

*Make sure you really lower yourself to stretch the pecs properly.

*Weighted bagpacks can be added for progressive overload and faster gains.

I'm going to keep adding to this thread over the next few days or so.

Feel free to retweet it so that people can continue to get fitter, despite what happens with lockdowns.

Read 10 tweets

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