Happy 4th of July fellas.

Today, let’s talk about one of the most underrated performance enhancers out there: sunlight.

Most guys don’t realize just how powerful regular sunlight exposure can be for men’s health and fitness. We’re talking everything from vitamin D production to boosting testosterone, supporting muscle growth, and even dialing up your mood and motivation.

We are solar beings. Our bodies need sunlight to function properly. Routine sunlight exposure in the spring and summer months can quite literally transform your health and physique.

Here’s what you need to know:

1. Vitamin D

Vitamin D isn’t just a vitamin—it acts more like a hormone in your body. Getting direct sunlight on your skin is hands-down the most effective way to get your levels up. Why does this matter? Vitamin D is crucial for:

Bone health (helps absorb calcium and phosphorus)
Immune support
Body composition (low vitamin D -> more fat + less muscle)
Reducing injury risk (athletes with low D break more bones)

Just 10–30 minutes of sunlight a day can make a big difference

2. Testosterone & Muscle Growth

Here’s where it gets interesting. Sunlight exposure has been shown to increase testosterone production a key player for muscle growth, fat loss, and overall male vitality.

Light and hormones are incredible connected.

Sunlight in the morning increases luteinizing hormone (LH),

There’s also evidence that sunlight can reduce myostatin (a protein that limits muscle growth), meaning more gains.

3. Body Composition

Research shows that correcting a vitamin D deficiency can actually shift how your body allocates calories, favoring muscle over fat. This means your body becomes more efficient at putting energy into building and maintaining lean muscle tissue rather than storing it as fat.

Get your levels tested. It is likely they are insufficient, especially if you do not get regular sunlight exposure.

4. Mood, Motivation, and Sleep

Ever notice you feel better after being outside? Sunlight triggers the release of endorphins, which means better mood, less stress and cortisol, and more motivation. Morning sun exposure also helps regulate your circadian rhythm, leading to deeper, more restorative sleep. Just a few minutes of morning sun on your face will help restore proper circadian rhythm.

5. Other Benefits

Improved immunity: Regular sun exposure can help fend off illness.
Lower risk of chronic disease: Sunlight has been linked to reduced risk of heart disease, diabetes, and even certain cancers.
Detoxification: Sweating in the sun helps your body excrete environmental toxins.
Increased metabolic health: Sunlight boosts insulin sensitivity and mitochondrial function.

Quick Tips for Safe Sun Gains:

Aim for 10–30 minutes of midday sun on bare skin (arms, legs, torso if possible), a few times a week.
Early morning sun is best for setting your body clock and boosting testosterone. All you need is a few minutes on your face.
Stay hydrated and avoid peak UV hours if you’re sensitive to burning.

Bottom line: Don’t sleep on the benefits of sunlight fellas. Get outside, soak it up, and watch your health, mood, and gains go up with it.

Any questions or want to know how to optimize your sun exposure for your goals? Hit reply and let me know.

That's all for now,
Talk soon,

- Najib

Don't trust your thoughts (until you fix this)

Protein powder - Waste of money?

How to drop body fat quickly

My top muscle building supplements

Vitamin D is like taking steroids?

See all posts from Najib