JABU ELITE PT NUTRITION COACHING

💼 JABU ELITE Personal Training | Elite PT & Nutrition Coaching UK Bespoke training for CEOs, busy pros & athletes. Online/in-person + corporate wellness.

[JABU ELITE PT @jabuelitept]

10 FOODS TO EAT TO BUILD MUSCLES

1. EGGS 🥚
2. SALMON
3. CHICKEN BREAST
4. GREEK YOGURT
5. TUNA
6. LEAN BEEF 🥩
7. SHRIMP 🍤
8. SOY BEANS
9. COTTAGE CHEESE
10. TURKEY BREAST

[JABU ELITE PT @jabuelitept]

• Russian Twists (weighted) – 3x15-20 per side
• Bicycle Crunches – 3x15-20 per side
• Flutter Kicks – 3x20-30 sec (or 30-50 kicks)

[JABU ELITE PT @jabuelitept]

THE ONLY 10 AB EXERCISES YOU NEED

• Hanging Leg Raises – 3x10-12
• Cable Crunches – 3x12-15
• Ab Wheel Rollouts – 3x8-12
• Planks – 3x45-90 sec
• Dead Bugs – 3x12-15 per side
• Side Planks – 3x30-60 sec per side
• Reverse Crunches – 3x12-15

[JABU ELITE PT @jabuelitept]

You don't need nootropics or brain supplements.

You need morning sunlight,
deep sleep,
wild fatty fish,
pasture-raised eggs,
blueberries,
walnuts,
dark chocolate,
rosemary,
and beetroot.

[JABU ELITE PT @jabuelitept]

Optimize Sleep for Peak Testosterone

Core Sleep Rules

• 7.5–9 hours every night (most T production happens in deep sleep)
• Strict consistent bedtime and wake-up time (even weekends)
• Bedroom temperature: 60–67°F (15–19°C)
• Complete darkness (blackout curtains + eye mask

[JABU ELITE PT @jabuelitept]

You don't need joint supplements.

You need strength training,
sunlight,
bone broth,
oxtail,
chicken skin,
sardines with bones,
turmeric,
ginger,
pineapple,
and cherries.

[JABU ELITE PT @jabuelitept]

• Vitamin D sources: Egg yolks, fatty fish, and sunlight (supplement only if deficient)

• Magnesium-rich: Pumpkin seeds, spinach, almonds, dark chocolate

• Other boosters: Brazil nuts (selenium), pomegranate, onions, garlic, raw honey, and extra virgin olive oil

[JABU ELITE PT @jabuelitept]

Testosterone-Optimizing Foods:

• Zinc powerhouses: Oysters, grass-fed beef, pumpkin seeds, beef liver

• Healthy fats & cholesterol: Egg yolks, grass-fed butter, avocados, fatty fish (wild salmon, sardines, mackerel)

• Vitamin D sources: Egg yolks, fatty fish, and sunlight

[JABU ELITE PT @jabuelitept]

• 10k+ steps every day
• Intermittent fasting or avoid constant snacking
• Minimize plastics & seed oils

[JABU ELITE PT @jabuelitept]

You don't need fancy testosterone supplements.

You need to maintain a healthy body fat level (not too low, not too high), manage stress,
and consume zinc-rich oysters
or beef,
cholesterol from egg yolks,
vitamin D from sunlight/fatty fish, and magnesium from pumpkin seeds

[JABU ELITE PT @jabuelitept]

You don't need acne creams long-term.

You need better sleep,
less seed oils,
more zinc from oysters
or beef,
vitamin A from liver,
and fresh vegetables.

[JABU ELITE PT @jabuelitept]

Signs your dopamine is resetting + Actionable Daily Habits

– Simple things feel rewarding again
– Music and real life hit harder
– No more need for constant stimulation
– Deep focus returns

Your brain is healing.

[JABU ELITE PT @jabuelitept]

Actionable Daily Habits:

• Dopamine detox (cut porn, sugar, endless scrolling)

• Daily walks + cold showers

• Read physical books + single-task focus

[JABU ELITE PT @jabuelitept]

– You feel a quiet drive to build, protect, and compete

Your body doesn’t lie when it’s thriving.

[JABU ELITE PT @jabuelitept]

The blueprint for peak testosterone:

• Morning sunlight (10-30 min)
• Heavy compound lifts (squats, deads, presses)
• High protein + healthy fats (eggs, red meat, fatty fish)
• 7-9 hours of deep sleep
• Daily walking / steps (8-12k)

[JABU ELITE PT @jabuelitept]

Weekly

• Sauna sessions (3–4x per week)

• Social connection & laughter (real-life, not just online)

• Hobby time or deliberate relaxation (no scrolling)

• One full rest or active recovery day per week

[JABU ELITE PT @jabuelitept]

Nutrition & Lifestyle

• Stable blood sugar: protein + fat at every meal, minimize refined carbs/sugar
• Magnesium (300–400mg glycinate nightly)
• Ashwagandha KSM-66 (300–600mg/day) — one of the best proven adaptogens
• No caffeine after early afternoon
• Cut alcohol

[JABU ELITE PT @jabuelitept]

Cortisol Management Techniques
(For better testosterone, fat loss & recovery)

Daily Foundations

• 7–9 hours of high-quality sleep (best cortisol controller)
• Morning sunlight + daily outdoor time
• 8–12k steps (light movement lowers cortisol)
• Heavy lifting 3–5x/week

[JABU ELITE PT @jabuelitept]

You don't need immunity boosters.

You need daily sunlight,
good sleep,
vitamin C from bell peppers
and
citrus, zinc from oysters
or
beef,
and garlic/onions.

[JABU ELITE PT @jabuelitept]

Cortisol & Stress Management

• Daily walking (8–12k steps)

• Cold exposure (showers)

• Breathing exercises or meditation

• Ashwagandha (KSM-66) when needed

• Reduce doom scrolling and chronic stress