It seems like the two areas most of you struggle with are meal structure and sleep. Let’s break it down and make things simpler. I have a few nutrition principles I share with my Alpha Clan clients, and I’m going to give you the main two here. Principle 1: Follow a Meal Timing Structure Pick specific meal times and stick to them—every day. Most guys do well on four meals a day: - 7 AM – Meal 1 - 10:30 AM – Meal 2 - 2:30 PM – Meal 3 - 6 or 7 PM – Dinner When you eat at set times, your body’s circadian rhythm adjusts, so you’ll start feeling hungry at those times and fully satisfied after eating. These days, most people eat at random times, which leaves them constantly snacking and never truly satisfied. Principle 2: The Two-Token Rule At the start of each week, give yourself two tokens. Each token can be used for eating out, a meal at a friend’s, having a drink, or buying a treat. Once those tokens are used, that’s it. Every other meal should be made by your own hands. Two simple principles, but they can make a massive difference. And if you need recipe ideas, click the link to check out my new Alpha Meal Recipe Book—the legendary Juicy Mince recipe is in there too. Giddy up!

I know a lot of you have heard about the juicy mince recipe, but maybe you’re not quite sure how to make it just right. Well, I’ve got you covered. Here’s your Christmas gift—my Alpha Meal Recipe Book! Follow the instructions, watch the videos, and become an absolute alpha in the kitchen. Have you made juicy mince before? Let me know in the comments!