“Three-Bullet Thursday” ~ by Sam Johnston

• One Thing I Found Cool

Dr. Matthew Walker and Dr. Andrew Huberman on sleep

Lately, I’ve been diving deep into the importance of sleep in the realms of:

• Energy

• Mental health

• Muscle growth

• Physical health

• Longevity benefits

• Cognitive performance

• Testosterone enhancements

This episode explains it all.

I guarantee your entire perception of the importance of sleep will change if you give this a listen.

Highly recommend checking it out.

• One Fitness Tip - The Importance of Sleep

Hustle culture says sleeping 4 hours a night, getting blacked out on the weekend, drinking 5 coffees, and grinding through the work week just to do it again is “admirable” and shows a “strong work ethic.”

I say they’re delusional.

In the past few years, public sentiment around sleep has started to change.

In large part due to scientists like Dr. Andrew Huberman and Dr. Matthew Waker, many people are starting to wake up (no pun intended) to the life-changing benefits of sleep.

I’m one of them.

Ever since I started making sleep a priority, my business, my health, my relationships, and my mental health took off.

Anyways, here are the 10 biggest reasons you should start taking your sleep seriously:

1) Testosterone Production

Sleep is your body’s natural TRT clinic.

Roughly ~ 50% of testosterone production happens during sleep.

If sleep was a drug you could buy over the counter, it would be banned as an illegal steroid.

That’s how powerful it is.

2) Muscle Growth

This is especially relevant for gymgoers.

The majority of growth hormone release, muscle repair, and recovery happens during deep sleep.

You’re leaving gains on the table if sleep isn’t a priority.

3) Cognitive Functioning

If you care about:

• Problem-solving

• Decision making

• Attention and focus

You need sleep.

It’s vital for keeping memory, learning, and creativity functioning optimally.

4) Immune System Functionality

There’s nothing worse than being derailed by sickness.

The best way to prevent this?

Sleep.

It’s during sleep when immune cells and antibodies are distributed throughout the body.

5) Mental Health

Lack of sleep is highly correlated with:

• Anxiety

• Depression

• Mood disorders

To function at your best, you need your mental health in check.

And your mental health is suffering if you aren’t sleeping.

6) Metabolism and Weight Regulation

The hormones that regulate hunger and fullness (ghrelin and leptin) are heavily influenced by sleep.

if you want to lose weight and keep a healthy metabolism, you need to be sleeping.

7) Increases Productivity and Focus

If you want to be:

• Alert

• Focused

• Present

Throughout your day, you don’t need more caffeine or more nicotine.

You need consistent sleep.

8) Longevity

Many studies show the link between sleep and lifespan.

Those who were heavily sleep deprived throughout life had:

• Higher all-cause mortality rates

• Lower quality of life

The choice is yours.

9) Improves Cardiovascular Health

Sleep deprivation is also linked to:

• Increased risk of heart disease

• Increased blood pressure

• Increased risk of stroke

Given heart disease is the number one cause of death worldwide, it’s probably a good idea to prioritize sleep.

10) Energy

You don’t need more coffee.

You don’t need more nicotine.

You don’t need more motivation.

You need more sleep.

Stop blaming your lack of energy on external factors when it’s likely a lack of quality sleep that have you feeling tired 24/7.

• One Quote

“Sleep is the elixir of life. It is the Swiss army knife of health, and it is mother nature’s best effort yet at immortality.” ~ Matthew Walker

Want to live happier?

Healthier?

Longer?

And a more full life?

It starts with sleep.

If it’s not already a priority, make it one.

It just may change your life.

• Bonus - Client Success Story

Recently, I outlined on Twitter how my client Jacob lost 25 pounds, saw huge increases in strength, and did it in just a few months.

Check it out here:

If you’re looking to build muscle, shed body fat, and take control of your health just like Jacob did, I think I can help you out.

Take 2 minutes and fill out my application form to see if you qualify:

https://airtable.com/shrt473iN3R9k1JR7 

• BONUS (FREE SLEEP GUIDE)

Seriously thought.

I’m not asking for anything. I just posted this on Twitter and wanted to share it with y’all. 🤝

As always, thanks for reading.

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

Have a great rest of your day,

Sam