Your New Prime电子书

Dedication

Epigraph

Contents

Preface

Two Roads

My Story: Epigenetic Freak

Wake-Up Call

Into the Mad World

Onward and Upward

Part I: Topping Off Your T Tank: Optimizing Your Life Force

Chapter 1: Supercharge Your T—Naturally

The Story of T

The Mystery of Declining T

The T Audit

The New Primer’s Guide to Amping Up Your T

Your Thirty-Day Action Plan for Naturally Increasing Testosterone

Chapter 2: Skip the T Party: Why Supplemental Testosterone Is a Deal with the Devil

The Precursor: Viagra

The Allure of T

Taboo to Legit

Low T . . . Or Bad Choices?

T: Worth the Hype?

What Supplemental T Will and Won’t Do

Postscript: If All Else Fails

Part II: Fuel and Flame: Nutrition and Exercise

Chapter 3: Fuel for Your New Prime: Nutrition

Plentiful but Poisonous

The Nutrition Audit

The Big Rocks Theory

Big Rock #1: Power Up the Protein . . . All Day Long

Big Rock #2: Load Up on (The Right) Fats

Big Rock #3: Eat Veggies and Fruits

Big Rock #4: Hydrate

Big Rock #5: Ease Up on the Junk

Big Rock #6: Eat to Hunger

The Small Rocks

Small Rock #1: Cook for Yourself

Small Rock #2: Maximize Probiotics

Small Rock #3: Eat Less

Small Rock #4: Eat for Better Cardiovascular—and Sexual—Health

Small Rock #5: Fast Periodically

Small Rock #6: Test Your Blood Sugar

Small Rock #7: Supplement Liberally

Your Thirty-Day Action Plan for Optimal Nutrition

Chapter 4: The Prime Pump: Real-Life Functional Fitness after 40

Get Your Dose

Function, Then Form

The Benefits, in a Nutshell

The Fitness Audit

Slay the Excuse Dragon

Fit at Forty . . . and Beyond

The Fitness Tripod: Mobility, Strength, Endurance

The Program: Where to Begin

A Week in Your New Prime Workout Program

The Mobility Program

Building Strength

Your Workout Log

Exercise Descriptions

Building Endurance with PRIME Workouts

Six Reasons to Love the 5K

Your Thirty-Day Action Plan for Functional Fitness

Part III: Sex, Stress, and Other Confusing Stuff: Tuning Up Your Brain—and Your Balls—for the Long Game

Chapter 5: Life Below the Belt: Sex in Your New Prime

Great Expectations

The Sex Audit

Psychological Issues

Physical Issues

Prostate Health: Protecting Your Third Nut

Your Thirty-Day Action Plan for Better Sexual Health

Chapter 6: The Head Trip: Optimizing Brainpower

All in Your Head

The Mental Health Audit

Brainpower Tip #1: Reframe the Midlife Crisis

Brainpower Tip #2: Map Your Course Forward

Brainpower Tip #3: Break Down Your Goals

Brainpower Tip #4: Accept Stress As a Given

Brainpower Tip #5: Shift Your Perspective

Brainpower Tip #6: Connect

Brainpower Tip #7: Meditate

Brainpower Tip #8: Practice Happiness Hygiene

Brainpower Tip #9: Defry Your Brain

Brainpower Tip #10: Sleep Yourself Better, Smarter, Faster

Brainpower Tip #11: Do Everything Else in This Book

Your 30-Day Action Plan for Better Mental Health

Conclusion: When Lightning Strikes

Acknowledgments

Appendix: Your New Prime Shopping List

Index

About the Author

Credits

Copyright

About the Publisher