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Is there a short tl;dr? I think I know what to expect given the title however...

I believe the TL;DR is simply, live for your own goals and health first and then help others after, instead of trying to conform to some idea of a chivalrous person.

It isn't some strange P.U.A. take on the "friendzone" issue, either. I think a lot of people are turned away from the book because of its title and connotations. I think that was a clever move on the author's point, to be honest.

So from what I understand, it's more of a self-help/self-confidence book than anything.

What if I don't have any grandiose goals? I'm a simple person who likes to come home and be friendly with my significant other and occasionally get laid.

Also perspective is different for people in healthy relationship. We don't have a word friendzone mean anything.

The book is almost completely about regular joes in regular relationships not getting what they want out of them, and consequently out of life. It's not about wannabe Casanovas trying to break world records of number of lays. There's plenty of literature on that subject, but all of it deep down boils down to simply regaining masculine confidence and learning how to be a healthy male in a society where men are brought up and educated by women.

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