“Three-Bullet Thursday” ~ by Sam Johnston

• One Thing I Found Cool

Mike Thurston on Modern Wisdom

The world is in need of positive male role models.

And these two young guys seem to be doing just that.

In this episode, they talk about the negative effects of alcohol, how and why young men are struggling (and what they can do about it), and the essence of true masculinity.

As someone in the fitness industry, it’s cool to see a huge figure like Thurston give some practical life advice to the young men out there watching him.

I really enjoyed this episode, and I think you will too.

• One Fitness Tip

3 Ways to Enhance Testosterone Levels

Testosterone levels are down significantly across the board.

The average man today has ~50% less testosterone than his great-grandfather did 100 years ago.

Modern life, cheap dopamine, and bad habits are at the root of this problem, as are things like the estrogenic effects of plastics, soaps, and seed oils.

Here are 3 ways you can take back control over your testosterone levels:

1. Stop Drinking Alcohol

   • Alcohol disrupts sleep, messes with hormones, and even converts testosterone into estrogen.

   • The occasional drink won’t kill you, but you’re much better off without it.

2. Minimize Stress

   • High cortisol = High stress. And high-stress levels lower testosterone.

   • Look to minimize stress by meditating, journaling, and spending time in nature regularly.

3. Sleep

   • Sleep is the greatest natural steroid in the world.

   • The majority of your testosterone production occurs during it.

   • Aim for 7-9 hours, sleep in a cool, dark room, and get on a consistent schedule.

• One Quote

"I do the same exercises I did 50 years ago, and they still work.” - Arnold Schwarzenegger

It doesn’t take fancy workout routines or intense CrossFit to get in shape. The basics work. If you nail the fundamentals, are consistent, and stick to a clean diet, you’ll be in better shape than 99% of people.

If the greatest bodybuilder of all time stuck to the basics and got results, so will you.

As always, thanks for reading.

If you’re looking to build muscle, shed body fat, and take control of your health, fill out my application form to see if you qualify:

https://airtable.com/shrt473iN3R9k1JR7 

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Have a great weekend 💪

Sam