The Pillar of Nutrition

Nutrition

Good nutrition is the foundation of health, vitality, and Ultimate Masculinity. It means ingesting substances, including foods, vitamins and minerals, that are conducive to health and not ingesting substances, including poisons, toxins, and food-like products, that are detrimental to health. This means eating a whole food, plant-based diet and avoiding animal products and ultra-processed foods - including oils and refined sugar. It also means avoiding drugs, including alcohol and tobacco. Finally, it means being aware of environmental pollutants, like plastics, industrial chemicals, and airborne particulate matter, and working to limit exposure to them.

By maintaining good nutrition, we optimize our masculinity. The broadest impact comes from avoiding obesity, since obesity reduces testosterone. Good nutrition also reduces inflammation and atherosclerosis, both of which impede performance. Finally, good nutrition increases fiber intake and reduces saturated fat & exogenous toxin intake, amplifying physical, mental, and emotional masculinity-boosting benefits.

Obesity & Nutrient Optimization

Nutrition, at least food-based nutrition, is an optimization problem with a critical upper bound - ingesting too many calories, even healthy calories, leads to fat gain and eventual obesity. Excess fat and obesity are antithetical to Ultimate Masculinity, in part because body fat is estrogenic and reduces the amount of testosterone you have.
Since we want our diet to be optimally masculinity-promoting, but we are limited in how much overall food we can eat, we have to make each calorie as healthful as possible. There are a number of ways of considering this optimization, including Dr. Greger’s Daily Dozen or Dr. Fuhrman’s G-BOMBS. These recommendations show that there are some foods, like mushrooms and flax seeds, which have a “threshold” response, which means as long as you hit your daily “quota,” you gain all the benefit you can. Other foods, like green leafy vegetables, have a “dose-dependent” response, which means that the more you eat, the better results you get. 
In summary, because a diet of whole plants, like the ones in the Daily Dozen and the G-BOMBs, is so good for us, why would we save calories for ultra-processed and animal products, which don’t have the same proven benefits?

Pro- and Anti-Inflammatory

There are a number of ways that a whole food, plant-based diet improves general health, for example, it is shown to reduce the risk of cancers, prevent and reverse heart disease, and even reverse type two diabetes & metabolic syndrome. While these health benefits are great, they’re secondary to our primary goal of masculinity. 
One of the most interesting benefits good nutrition has on masculinity is in performance and recovery. When you exercise, you cause inflammation which stimulates healing. Many plant foods are anti-inflammatory while animal foods are pro-inflammatory. Because many anti-inflammatory therapies like cold therapy (ice baths, cold showers) or drugs like NSAIDs impede recovery and healing, one might expect to see the same effect from anti-inflammatory foods. However, tools like cold therapy and drugs are anti-inflammatory because they suppress our bodies’ inflammation, never allowing the healing response; Anti-inflammatory foods, like whole plants, are anti-inflammatory because they allow our body to become inflamed but then support the body in healing the inflammation. Likewise, pro-inflammatory agents, like ultra-processed and animal products cause systemic inflammation, making it harder for our body to respond to the specific inflammation caused by the exercise stimulus. 
This improved recovery is part of the reason many professional athletes, including fighters and strength-athletes, are turning to a whole food, plant-based diet. It may also play a role in the increased muscular endurance seen in those who eat more plants, supported by studies going back over a century.

Reduced Atherosclerosis

Atherosclerosis, the accumulation of fatty plaques on the walls of arteries, is a condition that reduces blood flow throughout the body. It can develop into various forms of heart disease, including stroke or heart attack; however, before that, atherosclerosis attacks our masculinity by reducing blood to the brain, cardiovascular system, muscles, and even the penis.
To many, the most concerning effect is erectile dysfunction. In fact, the first symptom of atherosclerosis is often erectile dysfunction because the small blood vessels are more easily occluded by fatty plaques.
The ravages of fatty plaques don’t stop there - anywhere our blood flows, atherosclerosis can affect us. In the brain, atherosclerosis can impair cognitive function. In our muscles, reduced blood flow reduces exercise performance when it presents in the limbs.
Luckily, a whole food and plant-based diet reduces atherosclerosis and ensures good blood flow to all our tissues, which supports hallmarks of masculinity, like the ability to achieve an erection, clear and decisive thinking, and athletic performance.

Fiber

Of the multitudinous nutrients in plants, some known and others as-yet undiscovered, one of the best known is fiber. Fiber is unique in that it is only found in plants (and fungi) and it is uniquely beneficial to us. 
In tandem with its health benefits, increased fiber consumption also boosts our masculinity in a number of ways. It is both anti-inflammatory and can help reverse atherosclerosis, the masculinity benefits of which the article discussed earlier. Further, fiber is the primary food source for good gut bacteria.
More fiber leads to a healthier gut microbiome, and a healthy gut literally supports intuitive decision making. Being able to make quick and confident decisions is an important aspect of Ultimate Masculinity.

Saturated Fat

On the other end of the nutrient spectrum, saturated fat is an anti-nutrient that comes, primarily, from animal foods. While there are some whole plants with significant amounts of saturated fat, a diverse whole food, plant-based diet will eat an adequate and not excessive amount of plant-sourced saturated fat. However, too much saturated fat - typically from animal and processed foods - wreaks havoc on our health and expression of masculinity.
As if it were the opposite of fiber, saturated fat is both proinflammatory and proatherosclerotic, which means it leads to reduced expression of masculinity via worse performance and worse recovery.
Additionally, excess saturated fat is linked to reduced semen quality. It also impairs cognitive function and increases vulnerability to anxiety and depression. There is a stigma around anxiety and depression; nevertheless, they are conditions we want to avoid in our pursuit of Ultimate Masculinity.

Environmental Toxins

The easiest to avoid toxins are also some of the most important to avoid; smoking - anything - is not compatible with Ultimate Masculinity and neither is imbibing alcohol. Both of these vices have a litany of health effects that seriously impair masculinity - alcohol reduces testosterone and smoking can lead to atherosclerosis and reduced sperm count, among other effects.
Another source of easily avoidable environmental toxins is animal products - because toxins often bioaccumulate up the food chain, eating lower on the trophic scale (the levels of the food chain) will keep your risk lower. For example, a cow will concentrate the herbicides on their feed in their tissues. We don’t typically eat terrestrial predators, but humans do eat predatory fish. These fish, like tuna, really concentrate pollutants, which is one of the reasons health experts suggest limiting tuna consumption.
In addition to getting the herbicides concentrated via animal foods, we can be exposed to herbicide residue on our food or in our water. Many of these chemicals are endocrine disruptors - meaning they affect the health of our hormonal systems, including the expression of our sex hormones. For example, some herbicides that have feminizing effects in men.
Worse yet, many of the materials behind our modern comforts, particularly plastics, are also endocrine disruptors. Microplastics, phthalates, and other plastics, like BPA, mess with our systems and again, are feminizing xenoestrogens - exogenous chemicals that function similarly to estrogen.

Supplementation

It is important to understand that while a whole food, plant-based diet is the best diet for the pursuit of Ultimate Masculinity, it does have some gaps that should be covered by supplementation. Specifically, individuals following an Ultimate Masculinity diet should find supplemental sources of B12, Vitamin D3, Omega 3 essential fatty acids and potentially sodium.
Most people get vitamin B12 via animal products or fortified foods, both of which we avoid in a whole food, plant-based diet, so we require a supplemental source of B12. Humans have the capacity to naturally produce enough D3, but most people do not get enough sun exposure to meet their needs; they typically passively supplement via fortified foods like milk, instead we need to get our D3 from a supplement. 
Flax, chia, and other seeds are good plant-based sources of Omega 3 essential fatty acids, but most experts suggest taking a plant-based Omega 3 supplement - make sure it has DHA and EPA. 
Finally, strict adherence to the whole food, plant based diet means avoiding salt (which can cause high blood pressure, reducing athletic performance); since iodized salt is the primary source of iodine, its avoidance means we also need a source of iodine. This can come from certain seaweeds or a supplement.