“Three-Bullet Thursday” ~ by Sam Johnston

• One Thing I Found Cool

Chris Williamson and Peter Attia’s discussion on nicotine.

Nicotine is commonly labeled as “bad,” and for seemingly good reasons.

It’s addictive, and smoking cigarettes, cigars, and vaping are linked to health problems down the line, like lung disease and cancer.

But this short clip reframed how I viewed nicotine.

It’s not the nicotine that’s the problem.

It’s the medium that the nicotine is delivered.

The tobacco from cigarettes and chemicals from vapes are the problem.

Not the nicotine itself.

Peter Attia is one of the most widely respected experts on all things health and longevity.

And he says he loves nicotine for its benefits:

• Enhanced focus

• Suppressed appetite

• Protection against neurological disease

The problem is most people get their nicotine from harmful sources.

It seems the best approach is to switch to “Zyn’s” or lozenges to maximize the positive benefits of nicotine while minimizing the negatives.

• One Fitness Tip

The Perfect Diet for Muscle Gain and Fat Loss

There are literally only two parts to this equation:

Protein & Calories

How much do you need of each?

To maximize muscle recovery and growth, you should aim for roughly 0.8-1.0g of protein per pound of body weight.

So, a 200-pound man should eat 160-200g of protein.

Or a 120-pound woman should aim for 95-120g.

For calories, you can find your daily needs here:

If you want to bulk, aim for a 300-500 calorie surplus.

If you want to maintain, aim to hit your daily expenditure.

If you want to cut, aim for a 300-500 calorie deficit.

Does the time you eat matter?

Not really.

The “anabolic window” of protein post-meal is wildly overblown (and probably a marketing tactic by recovery companies to maximize revenue).

There may be a 5% increase in recovery and muscle protein synthesis if you eat protein within the first 20 minutes, but it’s not something to stress over.

Also, the notion of “eating before bed will make you fat” or “intermittent fasting is the best way to lose weight” is also false.

The time you eat your calories does not matter.

How many calories do you eat a day does.

If someone eats 3000 calories split over 6 meals a day or eats 3000 calories in one sitting, there will be no noticeable difference.

Can you lose body fat and put on muscle at the same time?

Yes!

But it’s not easy.

Here’s the formula:

• Eat 0.8-1.0 grams of protein per pound of body weight a day

• Eat in a 300-500 calorie deficit

• Weight train with progressive overload 3-5x a week

• Walk 10,000 steps a day

• Sleep 7-8 hours a night

If you nail these 5, you can get lean while packing on muscle at the same time.

In fact, it’s the exact approach I’ve used to train hundreds of clients.

If you’re interested in making a transformation like this, check out this form:

• One Quote

Without your health, you have nothing.

You can work for your entire life, become wildly successful, own multiple homes, and have millions of dollars.

But without your health, you’ll never be able to enjoy it.

Take care of your health now so you can enjoy your hard work later.

I promise you’ll thank yourself for it.

As always, thanks for reading.

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

Have a great weekend 💪

Sam