As both a “next step” and a “jumpstart” to Dr. Jeffry Life’s New York Times bestselling health plan for men, this is an easy-to-follow primer from an author whose message is “life-changing” (Suzanne Somers). In his New York Times bestseller, The Life Plan , Jeffry Life combined proven science with an appealing message—it’s never too late to transform your body. Today, at seventy-five years of age, with an unbelievably toned torso and biceps that even a twenty-something would envy, he’s living proof that his program of exercise, nutrition, and hormone optimization has extraordinarily powerful and lasting results. In Mastering the Life Plan , Dr. Life distills this bestselling program into a simpler format that men of any age can customize for their individual needs. Offering new exercises in all fitness domains, meal plans and recipes that make weight loss a breeze, the latest information on hormone optimization, new success stories, and much, much more, this book is the key to achieving a happy, youthful, sexually satisfying life. And for those who already follow his regimen, Dr. Life offers groundbreaking new advice for the “next step.” Mastering the Life Plan is essential for every man looking to take charge of his health now and for the future. Says entrepreneur and life coach Anthony Robbins, “Dr. Life lives and breathes a paradigm of health, vitality, and fitness—men everywhere would be smart to follow his example.” “A TRUE EXPERT” -- Bill Phillips, #1 New York Times bestselling author of Body-for-LIFE and founder of Transformation.com "Jeff's book is life-changing...a fabulous read." -- Suzanne Somers ― New York Times bestselling author of The Sexy Years "Since I've been under the care of Dr. Life, my goal of living a productive life until at least 100 seems possible. My overall health has improved dramatically and I look and feel many years younger. I've recommended Dr. Life to all of my friends." -- Rick Barry ― member of the Basketball Hall of Fame and an NBA All-time Top 50 Player “Dr. Jeff Life lives and breathes a paradigm of health, vitality, and fitness—men everywhere would be smart to follow his example.” -- Anthony Robbins ― Entrepreneur, Author & Peak Performance Strategist “Exercise and nutrition are the paths to feeling and looking good. Dr. Life’s book explains his methods in easy-to-understand terms, and his physique and mind proves that it works." -- Lawrence A. Golding ― PhD., FACSM, Exercise Physiologist, University of Nevada, Las Vegas “Achieving and maintaining balance is the primary goal in my life. That is why I follow the expertise of Dr. Life.” -- Cesar Millan ― TV Star and Dog Behaviorist Jeffry S. Life, M.D., Ph.D., is the bestselling author of The Life Plan and Mastering the Life Plan . At a vibrant seventy-five years old, he is in great shape, still practicing medicine, and at the top of the healthy aging field. In 2012 Men’s Fitness magazine chose him as one of the top twenty-five fittest men in the world. He has been featured in The New York Times , Los Angeles Times , and Esquire magazine, as well as national TV shows, including The Doctors , Steve Harvey , and The Dr. Phil Show . His private practice is located in Las Vegas, Nevada, where he lives. His website is DrLife.com. Mastering the Life PLan Contents Introduction: Taking Control of Your Health PART ONE MASTERING THE LIFE PLAN FOR HEALTHY EATING CHAPTER 1 The Life Plan Philosophy CHAPTER 2 The Life Plan Diets CHAPTER 3 My Favorite Foods Breakfast Yogurt Breakfast Crunch (Bhd, Fbd, Hhd) Vegan Breakfast Skillet (Bhd, Fbd, Hhd) Cottage Cheese and Fruit Salad (Bhd, Fbd, Hhd) Poached Egg with Smoked Salmon (Bhd, Fbd) Lunch Fresh Mushroom Salad (Bhd, Fbd, Hhd) Open-Faced Veggie Sandwich (Bhd, Fbd, Hhd) Mazatlan Shrimp with Salsa (Bhd, Fbd, Hhd) Tomatoes Stuffed with Chicken Salad (Bhd, Fbd, Hhd) Dinner Not So Naked Chicken (Bhd, Fbd) Quinoa Tabbouleh (Bhd, Fbd, Hhd) Turkey Stir-Fry (Bhd, Fbd) Tempeh Tagine (Bhd, Fbd, Hhd) Shake Variations Chocolate Peanut Butter Shake Berry Banana Shake Blueberry Vanilla Shake Strawberry Banana Protein Shake Chocolate Almond Protein Shake Chocolate Almond Peanut Butter Shake Ultimate Breakfast Protein Shake CHAPTER 4 Supplementing the Life Plan Diets PART TWO MASTERING THE LIFE PLAN WORKOUTS CHAPTER 5 The Life Plan Flexibility, Core, and Balance Workout Dr. Life’s Pilates Routine Exercise 1: Hamstring Stretch Exercise 2: Piriformis Stretch Exercise 3: Standing Quad Stretch Exercise 4: Quad Stretch Exercise 5: Double Leg Circles Exercise 6: Adductor Stretch Exercise 7: It Band Stretch Exercise 8: Full Roll-Up Exercise 9: Supine Ab Series Exercise 10: Single Leg Extension for Abs Exercise 11: Double Leg Extension for Abs Exercise 12: Back Extensions Exercise 13: Lunges Traditional Balance Exercises Step up Balance Single Leg Balance Sin