Almost 1 in 2 men are testosterone deficient. Nothing is more the essence of man than testosterone; but in today's world, discussions about testosterone and masculinity are often fraught with controversy, making it difficult to discern the truth. Yet, despite the sensitivities surrounding the topic, it's undeniable that masculinity is under siege on multiple fronts—physical, spiritual, emotional, and political.

Essentially, this is a guide for any man who has met with that slow drift downhill as your edge becomes blunted, just like it did to me. It didn't happen overnight. It was a slow creep over the past two or three years that you thought meant you were just 'tired', as we all get. I've got a 9 to 5, a wife, 5 kids, ranging in ages from 3 to 26, bills to pay and stress by the buckets. But you've got to keep going, wait for it to get better and act like nothings wrong in the meantime. It aint easy. That's why the suicide rate amongst men is so high. That was me too. My late 30's saw me battling depression, contemplating suicide, and generally feeling like life wasn't worth it. Unfortunately, this is a common struggle amongst men, and it wreaks havoc on lives. As a family man, I was compelled to confront my inner demons to prevent issues for my children. A lot of people don't get a second chance. Thus began my journey of self-discovery, seeking to understand the root causes of my despair and how to overcome them. Thankfully, I emerged from this dark period with newfound insights and resilience, which I aim to share with others through The MANual—a guide born out of my personal triumph over both mental and physical health challenges.

The Manual Combined

The personal challenges presented by the physical and mental issues I encountered include:

  • No matter what effort I put into workouts, I was gaining fat and losing muscle
  • Assuming I was even bothered to workout! Motivation went through the floor
  • Even though I was interested in sex still, I noticed a decline in my appetite
  • Depression
  • Suicidal thoughts
  • No more career drive
  • Total lack of identity due to the ‘old me’ being no more (I hit 40)
  • Fatigue
  • Decreased bone density (I broke my ankle in this period, my first ever break)

Some of the other symptoms to watch for can include:

  • Lack of focus
  • Man boobs
  • Abdominal fat
  • Erection problems
  • Decreased athletic performance
  • Hair loss
  • Mood changes
  • Poor memory

So with my symptoms in mind, I began looking for answers & found them when I discovered the 'andropause'; a term that was totally new to me. So what is it? Andropause, also known as male menopause or androgen decline in the aging male (ADAM), refers to a gradual decline in testosterone levels and other hormonal changes that typically occur in men as they age, usually beginning in their late 40s to early 50s. This condition is analogous to menopause in women, though the changes in men are generally more gradual and less abrupt. Andropause is primarily caused by a decline in testosterone production, which is a natural part of aging. Other contributing factors may include:

  • Hormonal changes: Besides testosterone, other hormones like dehydroepiandrosterone (DHEA) and growth hormone also decline with age.
  • Health conditions: Chronic illnesses such as diabetes, cardiovascular diseases, and obesity can exacerbate symptoms.
  • Lifestyle factors: Poor diet, lack of exercise, excessive alcohol consumption, and smoking can negatively affect hormone levels.

Treatment options for andropause focus on alleviating symptoms and improving quality of life:

  • Testosterone replacement therapy (TRT): Administered through injections, patches, gels, or tablets to restore normal testosterone levels.
  • Lifestyle modifications: Regular exercise, a healthy diet, adequate sleep, and stress management.
  • Medications: Addressing specific symptoms such as antidepressants for mood swings or phosphodiesterase inhibitors for erectile dysfunction.
  • Psychological support: Counseling or therapy to manage emotional and psychological symptoms.

So considering I had a multitude of symptoms, I came to the conclusion that low testosterone was at least partly to blame. It was my first indication of what was later revealed to be a diagnosis of hypopituitarism. With that information and 20/20 hindsight, I was able to piece together the root causes, which were multiple and even began in childhood. This rabbit hole led to more and more research to prove that the wider issue looked to be a worldwide problem. That same research shows that between 2016 and 2020, testosterone deficiency has actually become prevalent among adult males:

From 1999 to 2016, testosterone levels have declined in adolescent and young adult men (AYA), according to results presented at the 2020 American Urological Association Virtual Experience1.

Testosterone deficiency has a prevalence of 10%-40% among adult males, and 20% among AYA men aged 15-39 years

I mean that's f*@!ed, right?! For multiple reasons, men are becoming less manly and it's all because of dropping testosterone rates. Go down whatever rabbit holes you like to find why it is happening, but the science speaks to its existence. My point here is that we have to accept the current reality, and start changing it. Humanity's existence literally depends on it!

The Turnaround

You gain profound insights about your body when it malfunctions, which is why when I fractured my ankle I truly grasped the delicate balance of our bipedal nature. Similarly, experiencing a mental health crisis brought into sharp focus the importance of elements like exercise, routine, diet, and self-reliance. Partly because these very things keep a man manly in that they all help regulate hormones. It is the absence of them from life that lends itself to a premature lull in testoterone levels, which then has the knock on effect of causing mental health issues:

Patients who suffer from hypogonadism and hypoandrogenism develop depressive symptoms related significantly to the testosterone level (Wainwright et al., 2011, Wu et al., 2010).

A spell of cognitive disarray blinded me to the pivotal yet often overlooked role of hormones in maintaining overall health. No engine runs well without good oil.

Contemplating suicidal thoughts too, is a grave matter not to be taken lightly. That's a level of soul-searching that requires and demands resolute answers. In my youth, navigating through turbulent circumstances, both self-imposed and external, led me into a prolonged struggle with depression. Later in life, despite having a partner, children, and a stable home, it was finishing a significant project left me feeling adrift, my identity shaken, and depression creeping back in.

This was all compounded by physical symptoms that I hadn't yet pieced together.

And compunded yet further to this, the ongoing struggle against societal norms that undermine masculinity persists. All men are now unfairly labelled as 'toxic' while facing pressures that diminish their strength, intellect, and autonomy. I echo the sentiment of people like Andrew Tate & Jordan Peterson in advocating for men's right to resist these societal pressures and forge their own paths. After all, ‘Beaten paths are for beaten men' and the increasing pressure society places upon men at this time makes the path that much harder to walk.

Path

With responsibilities pressing upon me, the choice between surrendering to despair or forging ahead becomes inevitable. Now, drawing from my personal journey, I feel compelled to share the wisdom garnered, recognizing its relevance to others navigating similar trials.

Learn from my mistakes.

Maybe you could save a life.

Knowledge indeed wields power, but its potency only truly manifests when translated into action—a lesson underscored by my own journey of self-reclamation. I hope you find yourself, just like I did.

The trinity is something special. No less so than that of mind, body & soul. It is the essence of the human experience, meaning without it functioning optimally, life itself cannot be experienced optimally. Having grabbed hold of my decline into the pit and gathered myself for the ascent back to the top, the difference has been black & white:

 

  • More energy
  • More muscle
  • Less fat
  • Higher libido
  • Better mood
  • Motivated & driven
  • Increased bone density
  • Reduced anxiety
  • Better sleep
  • Increased mental acuity
  • Improved joint mobility
  • And I’m not done yet!

 

It's time to break free from societal constraints and to reclaim our masculine identity. Whether you call it taking the red pill, joining the wolfpack, or simply asserting your autonomy, the message remains the same: refuse to be left behind, and resist the pressure to conform. The journey toward optimal masculine health begins with a single step and I invite you to take that step with me. It's within your grasp, and together, we can navigate the path to empowerment and fulfilment.

‘But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward.
That's how winning is done!’ - Rocky Balboa

In the immortal words of Rocky, victory isn't solely determined by the strength of your blows but by your resilience in enduring them and pressing forward. Progress hinges not on comparing your journey to others but on aligning your strategies with your aspirations—a principle central to the ethos of these books. They offer insights, lessons learned, and practical advice accumulated over years of perseverance, aimed at empowering readers to navigate life's challenges while nurturing the holistic well-being of mind, body & soul.

The MANual is everything I wish I had known BEFORE my descent into mental and physical decline. It has now become a guide that I have written to my younger self in order to get myself ‘right’ before the inevitable decline that aging places on us all. The good news is that you can be ‘hacked’ by medical intervention if it’s a physical condition, or supplementation and lifestyle changes if not. There’s an entire industry dedicated to this, which I have spent the last few years getting to know very well as I researched, experimented, implemented and iterated to bring myself back from the brink and be in the best condition of my life at 45.

 

The MANual series stands apart from conventional self-help books by eschewing quick fixes, hollow promises, and miracle cures. It refuses to offer a one-size-fits-all training regimen or dietary blueprint, urging readers to transcend blind adherence to preordained plans. Instead, these volumes serve as blueprints for self-empowerment, equipping readers with the knowledge to comprehend the underlying principles of fat loss, strength building and personal development.

My sole intention is to share the insights and strategies that propelled me from one point to another in my journey—a transition from modest beginnings to significant growth in every area of my life. Changing your life is a scientifically grounded endeavour accessible to anyone, even medical conditions that may pose challenges. In such cases, while the path may be steeper, it remains traversable, not insurmountable. This foundational knowledge will serve as a blueprint for long-term success. It worked for me and I guarantee it will work for you too. So, let's embark on this journey by delving into the intricacies of biological processes, chemistry & mental fortitude—the building blocks of transformation.

The-MANual-Complete-2

THE MANual outlines a comprehensive approach to life transformation through hormonal optimisation, mental health strategies, exercise, diet, nutrition, technology & workout guides.Thus making it a must-read for any man wanting to feel more energetic, healthy, and vibrant. This ebook dives deep into the complex world of testosterone, shedding light on the reasons behind decreasing testosterone levels in men and providing actionable strategies to naturally increase these levels. It's not just a guide; it's a lifestyle transformation tool.

Hormonal Optimisation

Hormones are the oil that make your engine run. Bad or too little oil = Poor engine performance. In The MANual I will teach you how to optimise each area of your life from

  • Testosterone production
  • Hormone management
  • Comprehensive information on the biological mechanics of testosterone management from foods, supplementation and lifestyle implementations
  • Practical ways to increase testosterone levels naturally;
  • Insight into the effects of metabolic syndrome, obesity and estrogen on testosterone levels &
  • Detailed information on nutrition and body type in relation to testosterone production.

Mental Resilience

I unravel the multi-faceted journey of manhood while providing practical advice on personal growth, motivation, and mental health. It is a comprehensive guide that will help you understand the journey to self-improvement, building stronger habits, and utilize psychological hacks to activate your happiness.

We take a deep dive into the levels of consciousness, motivation, and goal setting, I give practical recommendations for building healthy habits and utilizing affirmations;  Insights into the importance of gratitude, visualization, and meditation with strategies to boost confidence, improve sleep and hormone health.

The Lifestyle Philosophy

Engaging in exercise and diet augmentation goes beyond physical activities; it becomes a rhythm of life with consistency leading to a sense of calm and accomplishment. Physical mechanics influence both physical and mental well-being, ultimately contributing to spiritual elevation. You can read even more about that here on the blog.

The Process

Food is energy, and the body processes it in three ways: burning, storing, or absorbing. Understanding these processes is crucial for managing fat and muscle gain or loss effectively. The MANual breaks down how each can be achieved and how you can implement it into your own lifestyle.

Technology

My personal experiences with various apps and methodologies that aid in everything from tracking calories, habit building, sleep, workouts & more. A list of recommended apps is provided, not for financial gain but to offer assistance based on personal experiences.

Workout Guides

Inside you'll find workout guides suitable for beginners to advanced fitness levels. The guides have been insoired by the best of the best including Dorian Yates, Charles Glass, Ross Edgley & Arnold Schwarzenegger. The guides cover different workout frequencies, methodologies, terminologies, and nutritional advice.

Sample Meal Plans

Recognizing individual differences, I place great emphasis of the importance of personalized meal plans. While offering sample plans as starting points, I encourage everyone to customize based on personal preferences, schedules, and lifestyles.

The MANual series stands apart from conventional self-help books by refusing to offer one-size-fits-all training regimens or dietary plans. Instead, it serves as a blueprint for self-empowerment, equipping readers with the knowledge to understand the underlying principles of fat loss, strength building, and personal development. The intention is to share the insights and strategies that propelled me from a point of despair to significant growth in every aspect of my life.

I hope I can help you do the same!

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Part 1 - Rebuild The Engine

Alignment

$5
  • More Energy: Improve your vitality and vigor, allowing you to enjoy life more fully
  • Increased Motivation: Skyrocket your drive and determination, enhancing your career and personal goals
  • Improved Mood: Lift your spirits and overall feeling of well-being, effectively handling stress and anxiety
  • Enhanced Physical Health: Gain muscle, lose fat, increase libido, and improve joint mobility, enabling you to lead a healthier lifestyle
  • Optimized Cognitive Function: Improve mental acuity, memory, and focus, crucial for success in every realm of life
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Part 2 - Rebuild The Mind

Ascension

$10
  • Gain practical advice accumulated over years of personal experiences
  • Discover strategies to propel you from modest beginnings to significant growth
  • Explore a holistic approach to well-being focusing on Mind, Body, & Soul
  • Empower yourself with knowledge to confront societal pressures
  • Learn about the underlying principles of personal development
  • Gain insights into the importance of regular exercise, routine, and diet
  • Empower yourself and reclaim your masculine identity
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Part 3 - Rebuild The Body

Assemble

$10
  • Easy-to-follow guide on muscle building
  • Strategies for maintaining physical health and strength
  • Insights into the importance of routine and diet in physical health
  • Strategies for creating a personalized workout regimen
  • An in-depth look at the science behind muscle building
  • Insights into the importance of hormones in physical health
  • Tools for building mental resilience and motivation
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Part 4 - Rebuild The Artist

Accentuate

$10
  • Simplification of the process of fat loss
  • Providing practical, tested strategies for achieving your fitness goals
  • Presents a clear, concise guide to the science of fat loss
  • Increase your self-confidence and self-esteem due to improvements in body image and physical appearance
  • Learn the importance of understanding and applying scientific principles to fitness and fat loss
  • Take control of your own health and fitness journey
  • Reduce your risk of chronic diseases such as heart disease, diabetes, and certain cancers