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30 Days to a better man 4. Do resistance training. Lift some weights and do compound exercises like squats, deadlifts, dips, rows, and pull-ups. They’ll boost your T more than bicep curls. You also need to use heavy weights and short sets. If you’re looking to maximize your T, I highly recommend the Strong Lifts 5X5 program. 5. Eat a serving of good fat. As you fat intake goes up, so do your T levels. Aim to get at least 30% of your calories from fat today and spread your consumption of it throughout the day. Monosaturated fats — the kind found in nuts, fish, olives, olive oil, seeds, and avocados — are particularly beneficial to your testosterone level (and your health). Also, don’t be afraid of saturated fat; that whole business about it raising your cholesterol and causing heart disease is a bunch of rubbish. 6. Eat a serving of animal protein. Vegetarian diets have been proven to lower your T levels. So go ahead and have that steak. (This might be the easiest day of the challenge yet!) There’s no need to overdo it though; a diet with a carb-to-protein ratio of 2:1 is ideal for testosterone production. 7. Eat a serving of cruciferous vegetables. Veggies like broccoli, cauliflower, radishes, turnips, cabbage, and brussel sprouts contain Diindolylmethane, which helps balance your estrogen and testosterone levels and increases the amount of free circulating T in your body. 8. Have morning sex (if you partner is willing, of course). Just having an erection increases your testosterone. And you already get a surge of T when you wake up, so this will bump it up even further. 28
Brett and Kate McKay 3 Things I Will Do Today to Increase My Testosterone 1. ________________________________________________________ 2. ________________________________________________________ 3. ________________________________________________________ 29
Page 4 and 5: Copyright 2014 © by Brett H. McKay
Page 7: Introduction 30 Days to a Better Ma
Page 10 and 11: 30 Days to a better man before you
Page 12 and 13: 30 Days to a better man don’t wor
Page 15 and 16: Day 2 Shine Your Shoes There’s a
Page 18 and 19: Day 3 Find A Mentor A few years ago
Page 20 and 21: Brett and Kate McKay school” and
Page 23 and 24: Day 4 Increase Your Testosterone Wh
Page 25: Brett and Kate McKay So what’s sa
Page 30 and 31: 30 Days to a better man him and the
Page 32 and 33: 30 Days to a better man those thing
Page 34: 30 Days to a better man the extraor
Page 37 and 38: 30 Days to a better man awards you
Page 40 and 41: Day 7 Reconnect with an Old Friend
Page 42 and 43: Brett and Kate McKay fast food, unl
Page 45 and 46: Day 8 Start a Journal My grandpa, B
Page 47 and 48: Brett and Kate McKay Why Keep a Jou
Page 49 and 50: Brett and Kate McKay and emotions b
Page 51 and 52: Brett and Kate McKay Some days you
Page 54 and 55: Day 9 Take a Woman on a Date A man
Page 56: Brett and Kate McKay The “paid fo
Page 59 and 60: 30 Days to a better man Almost the
Page 61 and 62: 30 Days to a better man memorize. I
Page 64 and 65: Day 11 Give Yourself a Testicular E
Page 66: Brett and Kate McKay 1. Sudden acut
Page 69 and 70: 30 Days to a better man Of course,
Page 71 and 72: 30 Days to a better man Then pick o
Page 74 and 75: Day 13 Declutter Your Life “Simpl
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Brett and Kate McKay Also, through
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Brett and Kate McKay have to learn
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Day 14 Write a Letter to Your Fathe
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Brett and Kate McKay If You Don’t
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30 Days to a better man 2. Cooking
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30 Days to a better man Meal Plan W
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30 Days to a better man exactly wha
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30 Days to a better man 6. Keep tra
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Day 17 Talk to 3 Strangers Ever sin
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Brett and Kate McKay 5. Learn new t
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Brett and Kate McKay been working h
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Day 18 Find Your N.U.Ts Editor’s
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Brett and Kate McKay • I do not h
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Brett and Kate McKay My 5 N.U.Ts 1.
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30 Days to a better man 4 Reasons t
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30 Days to a better man 2. Weight,
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30 Days to a better man 14. Other t
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30 Days to a better man Our Obligat
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30 Days to a better man How to Find
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Day 21 Write Your Own Eulogy It’s
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Brett and Kate McKay • What will
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Brett and Kate McKay seemed to know
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30 Days to a better man nature inte
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30 Days to a better man What Is Goo
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30 Days to a better man Posture Whi
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Day 23 Learn a Manual Skill I read
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Brett and Kate McKay The Psychic Ap
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Brett and Kate McKay job may not be
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Day 24 Play! When you think fondly
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Brett and Kate McKay What is Play?
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Brett and Kate McKay There’s defi
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30 Days to a better man ily is carr
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30 Days to a better man The benefit
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Day 26 Take the Marine Corps Fitnes
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Brett and Kate McKay repetition con
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Brett and Kate McKay 59 59 24:50 58
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Brett and Kate McKay can meet the f
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30 Days to a better man 2. Provides
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Day 28 Write a Love Letter We previ
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Brett and Kate McKay 1. Start off b
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Brett and Kate McKay but thine O Go
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Brett and Kate McKay and my blue-ey
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30 Days to a better man my internal
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30 Days to a better man Finally, we
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30 Days to a better man donned thei
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Day 30 Get a Straight Razor Shave A
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Brett and Kate McKay Today’s Task
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