Mr.Elite | Elite Performance

Biology + psychology for high-performing men. Psychology grad / athlete / founder — living proof both systems matter. ↓

[Mr.Elite | Elite Performance @EliteMaleLife]

𝐌𝐚𝐬𝐭𝐞𝐫 𝐓𝐡𝐫𝐞𝐚𝐝 🧵: 𝐒𝐮𝐜𝐜𝐞𝐬𝐬 𝐁𝐥𝐮𝐞𝐩𝐫𝐢𝐧𝐭

𝐁𝐎𝐎𝐊𝐌𝐀𝐑𝐊!

𝐅𝐨𝐥𝐥𝐨𝐰𝐢𝐧𝐠 𝐭𝐡𝐢𝐬 𝐛𝐥𝐮𝐞𝐩𝐫𝐢𝐧𝐭 𝐬𝐭𝐞𝐩-𝐛𝐲-𝐬𝐭𝐞𝐩 𝐰𝐢𝐥𝐥 𝐩𝐮𝐭 𝐲𝐨𝐮 𝐚𝐡𝐞𝐚𝐝 𝐨𝐟 𝟗𝟗% 𝐨𝐟 𝐭𝐡𝐞 𝐦𝐞𝐧 𝐨𝐧 𝐭𝐡𝐢𝐬 𝐩𝐥𝐚𝐧𝐞𝐭.

𝐒𝐭𝐞𝐩 𝟏: 𝐒𝐓𝐀𝐑𝐓!

Yes, you read that right: step one, start.

This is the hardest part of any success journey, and it’s also the thing that will already put you in the top 20% just by doing it.

The truth is, most people will never start.

Think about how many times you’ve heard an older guy say, “I could’ve done this or that,” or maybe even someone you know say, "Oh, this is going to be my year," but that time never comes.

That’s because they will never start. Simply starting gives you an extreme head start.

𝐒𝐭𝐞𝐩 𝟐: 𝐒𝐓𝐀𝐘 𝐂𝐎𝐍𝐒𝐈𝐒𝐓𝐄𝐍𝐓!

Now, I know this sounds like yet another cliché, but here’s a cold, hard fact: most people will never start.

And even the ones who do start will eventually quit.

This is where you really separate yourself from the rest of the herd. Simply staying consistent will put you in a league of your own.

I’ve done combat sports for quite some time now, and I always hear my friends and family say, “Wow, you just got good out of nowhere.”

But I didn’t get good out of nowhere—I stayed consistent.

That consistency separated me from the rest of the bunch, allowing me to win multiple tournaments and truly enjoy the fruits of my labor.

Even in business, I started my entrepreneurial journey when I was 18 and simply never gave up.

Now, my friends and family sometimes suspect I’m doing something illegal, but that’s not it.

It’s just that I had the grit and determination to stay consistent.

𝐒𝐭𝐞𝐩 𝟑: 𝐁𝐄𝐂𝐎𝐌𝐄 𝐀 𝐒𝐓𝐔𝐃𝐄𝐍𝐓!

This will truly put you in the top 1%.

Out of all the people who start and stay consistent, most will not take the time to truly master their craft, which is a critical aspect of any endeavor.

A lot of these so-called gurus talk about “game this” and “game that,” but they don’t have a clue what they’re talking about.

Take it from someone who actually comes from the environments where that word originates: game is simply learned and applied knowledge.

In order to succeed in anything you do, you must become a student of the game.

𝐂𝐨𝐧𝐜𝐥𝐮𝐬𝐢𝐨𝐧:

There you have it this is the blueprint that will put you in the top 1%.

If you follow it step by step, you will separate yourself from the vast majority of people on this planet.

[Mr.Elite | Elite Performance @EliteMaleLife]

10 things every real man must do daily.

Ranked.

S-Tier:

•Resistance Training
•Cardiovascular Training
•Self-Defense Training
•Eating Nutrient-Dense Foods
•Training Financial Skills
•Boosting Androgens

A+ Tier:

•Training Intellect
•Training Social Skills
•Training Leadership

A Tier:

•Training Problem-Solving & Critical
Thinking

Resources. Status. Sexiness.

Miss these and stay average. Stack them and become unmissable.

[Mr.Elite | Elite Performance @EliteMaleLife]

10 things every real man must do daily.

Ranked.

S-Tier:

•Resistance Training
•Cardiovascular Training
•Self-Defense Training
•Eating Nutrient-Dense Foods
•Training Financial Skills
•Boosting Androgens

A+ Tier:

•Training Intellect
•Training Social Skills
•Training Leadership

A Tier:

•Training Problem-Solving & Critical
Thinking

Resources. Status. Sexiness.

Miss these and stay average. Stack them and become unmissable.

[Mr.Elite | Elite Performance @EliteMaleLife]

Understanding one biological reality made me 10x less reactive in my relationships.

Most men think their girlfriend is being "inconsistent." She's not. She's cycling.

Here's what's actually happening 👇

Follicular phase (days 1–14): Estrogen rising → peaks at ovulation She's drawn to: masculinity, confidence, directness, bold energy This is when she wants you to lead.

Luteal phase (days 15–28): Progesterone rising She's drawn to: stability, warmth, reliability, presence This is when she wants you to protect.

Same woman. Same love. Different hormonal week.

The "inconsistency" you're reacting to is biology, not betrayal.

Once I understood this, I stopped:

– Taking distance personally
– Chasing when she pulled back
– Reading rejection into a quiet day

I started reading the season instead of the moment.

Masculine in week 1. Steady in week 3. Present always.

Stop reacting. Start syncing.

Follow @EliteMaleLife more frameworks like this.

[Mr.Elite | Elite Performance @EliteMaleLife]

Understanding one biological reality made me 10x less reactive in my relationships.

Most men think their girlfriend is being "inconsistent." She's not. She's cycling.

Here's what's actually happening 👇

Follicular phase (days 1–14): Estrogen rising → peaks at ovulation She's drawn to: masculinity, confidence, directness, bold energy This is when she wants you to lead.

Luteal phase (days 15–28): Progesterone rising She's drawn to: stability, warmth, reliability, presence This is when she wants you to protect.

Same woman. Same love. Different hormonal week.

The "inconsistency" you're reacting to is biology, not betrayal.

Once I understood this, I stopped:

– Taking distance personally
– Chasing when she pulled back
– Reading rejection into a quiet day

I started reading the season instead of the moment.

Masculine in week 1. Steady in week 3. Present always.

Stop reacting. Start syncing.

Follow @EliteMaleLife more frameworks like this.

[Mr.Elite | Elite Performance @EliteMaleLife]

How to survive being a degenerate:

A recovery protocol for when you're drinking like your liver isn't an organ.

→ B-complex (alcohol nukes your B1, B6, B12 — refill before bed)
→ Vitamin C (1000mg, helps clear acetaldehyde, the stuff that wrecks you)
→ Magnesium glycinate (depleted by booze, kills the 4am wired-but-tired wake-up)
→ NAC 600mg (refuels glutathione, your liver's actual cleanup crew)
→ Electrolytes + 32oz water before sleep (hangovers are 80% dehydration)
→ Vitamin E (antioxidant, fights the oxidative damage from heavy nights)
→ Milk thistle (silymarin protects liver cells while you sin)
→ Eat fat + protein before round one (slows absorption, saves your stomach)

Stack it pre-game, not post-game.

You can't out-supplement a problem — but you can stop waking up feeling like roadkill.

[Mr.Elite | Elite Performance @EliteMaleLife]

Your gut runs your entire glow up.

Skin, sleep, energy, mood, even your jawline — all downstream of your microbiome.

Fix your gut and watch what happens:

→ Clearer skin (less inflammation = no breakouts or puffiness)
→ Zero brain fog (90% of serotonin is made in your gut)
→ Stable energy (no 2pm crash, real all-day output)
→ Stronger immunity (70% of it lives in your gut lining)
→ Deeper sleep (better gut = better melatonin)
→ Leaner physique (your microbiome regulates fat storage + cravings)
Most people chase skincare, supplements, and pre-workout.

The real unlock is 3 feet lower.

[Mr.Elite | Elite Performance @EliteMaleLife]

How to survive being a degenerate:

A recovery protocol for when you're drinking like your liver isn't an organ.

→ B-complex (alcohol nukes your B1, B6, B12 — refill before bed)
→ Vitamin C (1000mg, helps clear acetaldehyde, the stuff that wrecks you)
→ Magnesium glycinate (depleted by booze, kills the 4am wired-but-tired wake-up)
→ NAC 600mg (refuels glutathione, your liver's actual cleanup crew)
→ Electrolytes + 32oz water before sleep (hangovers are 80% dehydration)
→ Vitamin E (antioxidant, fights the oxidative damage from heavy nights)
→ Milk thistle (silymarin protects liver cells while you sin)
→ Eat fat + protein before round one (slows absorption, saves your stomach)

Stack it pre-game, not post-game.

You can't out-supplement a problem — but you can stop waking up feeling like roadkill.

[Mr.Elite | Elite Performance @EliteMaleLife]

Your gut runs your entire glow up.

Skin, sleep, energy, mood, even your jawline — all downstream of your microbiome.

Fix your gut and watch what happens:

→ Clearer skin (less inflammation = no breakouts or puffiness)
→ Zero brain fog (90% of serotonin is made in your gut)
→ Stable energy (no 2pm crash, real all-day output)
→ Stronger immunity (70% of it lives in your gut lining)
→ Deeper sleep (better gut = better melatonin)
→ Leaner physique (your microbiome regulates fat storage + cravings)
Most people chase skincare, supplements, and pre-workout.

The real unlock is 3 feet lower.

[Mr.Elite | Elite Performance @EliteMaleLife]

You become the average of the 5 men closest to you.

Look at your circle right now. Be honest with yourself.

If the average is below 7 out of 10 on ambition, discipline, and integrity — you are not "grinding."

You are rotting in a group chat.

The hardest truth about leveling up that nobody wants to admit:

Your friends are either pulling you up or dragging you down. There is no neutral. There is no "we're just chilling." Every conversation, every weekend, every group hangout is either compounding you forward or compounding you backward.

And most men reading this are compounding backward.

Here's why you're stuck:

You think the answer is more discipline. More books. More cold showers. More 5am alarms.

It's not.

You can out-discipline yourself into oblivion and still plateau — because your environment is the ceiling. You cannot become the man you want to be while your closest 5 men have stopped growing. The gravity is too strong.

So here is the 4-step protocol I run every quarter to network max:

STEP 1 — THE AUDIT. List your 5 closest men. Rate each one 1-10 on ambition, discipline, and integrity. Average them. That number is your life ceiling. If it's under 7, you don't have a strategy problem. You have a circle problem.

STEP 2 — THE POSITIONING. Nobody adds dead weight to their circle. Before you try to enter new rooms, build something worth talking about. A physique. A skill. A project. A result. You don't need to be the best. You need to be in motion. Momentum is magnetic.

STEP 3 — THE APPROACH. Forget "let's grab coffee." Reach out with a specific observation about their work + a relevant insight or result of your own + a low-pressure question. No pitch. No ask. Peer-level signal only. Send 3 a week to men 1-2 levels above you. The DM is the new handshake. Send it like a pro, not a fan.

STEP 4 — THE ROOMS. You cannot build an elite circle from your couch. Pick 2 environments this month where the men you want to become already gather — a mastermind, a niche gym, an industry event, a run club. Pay the price. Show up 4 times. Contribute, don't pitch. New levels require new rooms. Your bedroom isn't a room.

That's the entire game.

Most men will read this, nod, and do nothing. They'll go back to the group chat. They'll text the same 3 guys who haven't grown in 5 years. They'll wonder in a year why they're still stuck.

A few of you won't.

A few of you will run the audit tonight, send the first DM tomorrow, and book the room by the end of the week.

In 90 days, you won't recognize your life.

Stop watching other men win.

Start playing the game.

[Mr.Elite | Elite Performance @EliteMaleLife]

Sunlight, cold exposure, and grounding — which one actually raises testosterone?

I went deep into the research. Here's the honest breakdown:

SUNLIGHT → Legit.

→ Vitamin D acts like a steroid hormone, not just a vitamin
→ Deficient men saw T climb ~20% with supplementation (Pilz, 2011)
→ Replete men? Extra D does nothing. Fix the deficiency, then stop.

COLD EXPOSURE → Oversold.

→ Cold plunges spike norepinephrine 530% (Šrámek, 2000) — real
→ But norepinephrine is not testosterone. Different hormone. Different axis.
→ Direct human RCTs on cold
→ T show weak or null effects
→ Great for mood and focus. Mediocre as a T lever.

GROUNDING → Mostly vibes.

→ Zero credible RCTs linking earthing to testosterone
→ Studies are tiny, poorly controlled, often industry-funded
→ What IS real: barefoot time = more walking, more sun, more sleep
→ Those confounders do the work. Not the "electrons."

The truth nobody posts:

→ Lift heavy
→ Sleep 7–9 hours
→ Get midday sun on skin
→ Keep body fat in check

That's 90% of the game. The rest is garnish.

Stop paying $400/month for supplement stacks. Start doing the boring stuff that actually works.

[Mr.Elite | Elite Performance @EliteMaleLife]

You become the average of the 5 men closest to you.

Look at your circle right now. Be honest with yourself.

If the average is below 7 out of 10 on ambition, discipline, and integrity — you are not "grinding."

You are rotting in a group chat.

The hardest truth about leveling up that nobody wants to admit:

Your friends are either pulling you up or dragging you down. There is no neutral. There is no "we're just chilling." Every conversation, every weekend, every group hangout is either compounding you forward or compounding you backward.

And most men reading this are compounding backward.

Here's why you're stuck:

You think the answer is more discipline. More books. More cold showers. More 5am alarms.

It's not.

You can out-discipline yourself into oblivion and still plateau — because your environment is the ceiling. You cannot become the man you want to be while your closest 5 men have stopped growing. The gravity is too strong.

So here is the 4-step protocol I run every quarter to network max:

STEP 1 — THE AUDIT. List your 5 closest men. Rate each one 1-10 on ambition, discipline, and integrity. Average them. That number is your life ceiling. If it's under 7, you don't have a strategy problem. You have a circle problem.

STEP 2 — THE POSITIONING. Nobody adds dead weight to their circle. Before you try to enter new rooms, build something worth talking about. A physique. A skill. A project. A result. You don't need to be the best. You need to be in motion. Momentum is magnetic.

STEP 3 — THE APPROACH. Forget "let's grab coffee." Reach out with a specific observation about their work + a relevant insight or result of your own + a low-pressure question. No pitch. No ask. Peer-level signal only. Send 3 a week to men 1-2 levels above you. The DM is the new handshake. Send it like a pro, not a fan.

STEP 4 — THE ROOMS. You cannot build an elite circle from your couch. Pick 2 environments this month where the men you want to become already gather — a mastermind, a niche gym, an industry event, a run club. Pay the price. Show up 4 times. Contribute, don't pitch. New levels require new rooms. Your bedroom isn't a room.

That's the entire game.

Most men will read this, nod, and do nothing. They'll go back to the group chat. They'll text the same 3 guys who haven't grown in 5 years. They'll wonder in a year why they're still stuck.

A few of you won't.

A few of you will run the audit tonight, send the first DM tomorrow, and book the room by the end of the week.

In 90 days, you won't recognize your life.

Stop watching other men win.

Start playing the game.

[Mr.Elite | Elite Performance @EliteMaleLife]

Sunlight, cold exposure, and grounding — which one actually raises testosterone?

I went deep into the research. Here's the honest breakdown:

SUNLIGHT → Legit.

→ Vitamin D acts like a steroid hormone, not just a vitamin
→ Deficient men saw T climb ~20% with supplementation (Pilz, 2011)
→ Replete men? Extra D does nothing. Fix the deficiency, then stop.

COLD EXPOSURE → Oversold.

→ Cold plunges spike norepinephrine 530% (Šrámek, 2000) — real
→ But norepinephrine is not testosterone. Different hormone. Different axis.
→ Direct human RCTs on cold
→ T show weak or null effects
→ Great for mood and focus. Mediocre as a T lever.

GROUNDING → Mostly vibes.

→ Zero credible RCTs linking earthing to testosterone
→ Studies are tiny, poorly controlled, often industry-funded
→ What IS real: barefoot time = more walking, more sun, more sleep
→ Those confounders do the work. Not the "electrons."

The truth nobody posts:

→ Lift heavy
→ Sleep 7–9 hours
→ Get midday sun on skin
→ Keep body fat in check

That's 90% of the game. The rest is garnish.

Stop paying $400/month for supplement stacks. Start doing the boring stuff that actually works.

[Mr.Elite | Elite Performance @EliteMaleLife]

He ascended. He will not be sharing notes.

[Mr.Elite | Elite Performance @EliteMaleLife]

https://t.co/CkjgHmGGxW

[Mr.Elite | Elite Performance @EliteMaleLife]

He ascended. He will not be sharing notes.

[Mr.Elite | Elite Performance @EliteMaleLife]

https://t.co/CkjgHmGGxW