“Three-Bullet Thursday” ~ by Sam Johnston

• One Thing I Found Cool

(Shameless self-promotion)

This week I went down an insane testosterone rabbit hole.

I was curious why the average man today has ½ the testosterone his great-grandfather had.

And no, that’s not an exaggeration.

The average man 100 years ago had T levels at ~ 1000ng/dL.

Today the average man has ~ 500ng/dL.

Anyways, after going down this rabbit hole, I spent HOURS crafting this guide.

I wanted to create a framework with easy-to-understand concepts and protocols for myself to naturally maximize testosterone.

So I decided to share it with my followers on Twitter as well.

It got a ton of traction, so I decided to share it with you in this email.

Enjoy:

• One Health Tip

The 3 Different Types of Sun

Everyone knows getting sunlight is important.

But did you know there are 3 types?

Let's break them down and understand why each is crucial for our health:

1) Morning Sun

Viewing the sunrise upon waking is beneficial for a number of reasons.

One, it regulates our circadian rhythm.

Our circadian rhythm is our body's natural biological clock.

It regulates our sleep-wake cycle, crucial for hormonal function and metabolism.

Two, it boosts energy.

Viewing sunlight after waking signals to your brain and body it’s time to be alert and start the day.

Pairing a morning walk with 15-30 minutes of looking directly at the sun is the best way to set yourself up for a perfect day.

Next…

2) Midday High Sun

The sun is strongest in the middle of the day.

This means it’s the optimal time for your body to produce Vitamin D.

Vitamin D is crucial for:

• Bone health

• Immune function

• Testosterone production

Just be careful of sunburn in the middle of the day.

3) Evening Low Solar Angle

Watching the sunset isn’t only a calming, enjoyable experience.

It’s phenomenal for circadian rhythm regulation.

Viewing the low solar angle primes you for sleep later that night.

It also promotes feelings of well-being by increasing serotonin.

My ideal night is watching the sunset while grounding with friends and family.

Truly no better way to finish out your day.

• One Quote

“Good” - Jocko Willink

That’s it.

One word.

But extremely powerful.

It encompasses a mindset that takes whatever life throws at you and rising to meet the challenge.

Got shitty sleep last night but were supposed to hit a morning workout?

Good.

What better way to practice discipline?

Drowning in work, emails, and to-dos?

Good.

Rise to the challenge and push through.

Financial uncertainty and a looming recession?

Good.

What better time to learn new skills, add another income stream, and become more valuable yourself?

Outside circumstances can be bad.

But we can’t control them.

But there is one thing we can control:

Our reactions.

Say “good,” confront the situation, and rise above it.

• Bonus - Client Success Story

In just a few months, Jacob lost 25 pounds, gained massive strength, and has no signs of slowing down.

Want to see how?

Check out this thread:

Looking to build muscle, shed body fat, and take control of your health like Jacob?

My coaching program is full, but I’m looking to take on 1-2 more serious applicants who want to make a change.

Interested?

Fill out my application form to see if you qualify:

https://airtable.com/shrt473iN3R9k1JR7 

Also, if you’re looking for daily fitness insights and tips, give me a follow and say hi on Twitter and Instagram.

As always, thank you for reading!

Have a great rest of your week,

Sam