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Welcome to The Whipple Effect, a weekly newsletter to help men find focus through sobriety and create a life they love through holistic productivity.

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👋 Hey friend,

This week is about freeing your mind and body:

• Quitting smoking

• Changing your identity

• Benefits of sun exposure

Addiction is viewed as a physical situation.

However, the mental aspects, including emotional attachment and daily rituals associated with smoking, are often overlooked. Once you understand identity's role in addiction, health and freedom will be yours to enjoy.

By the end of this Letter, you’ll feel empowered to start your journey towards becoming a non-smoker. I’ve walked this path myself, quitting smoking after 32 years, and I'm committed to helping you do the same.

Cool, but what does the sun have to do with this?

It might seem like common sense that the sun is a good thing, but not everyone believes it. Regular sun exposure is healthy, helps with addiction recovery, and expands consciousness.

Even if you don’t smoke, you know a guy who does.

Let’s equip you with the knowledge to help them quit.

Let’s get into it!

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Understand Your Relationship with Smoking

Smoking is more than a habit.

It's intrinsic to your identity.

As long as you identify as a smoker,

↳ quitting will always be an motherfucker.

• Admit the starring role smoking plays in your life.

• Recognize how smoking aligns or conflicts with your values.

• Consider the impact smoking has on your personal and professional image.

These are the first steps toward real change.

I started smoking at 11. Everyone smoked. Over the years, smoking became an inseparable part of my identity.

Realizing this was a pivotal moment in my journey, and it can be in yours too. It's not just about stopping a physical action but transforming how you view yourself.

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The Catalyst to Quit

Train your attention, and energy will follow.

Deciding to quit is the most important step. Even though it seems impossible to imagine a day without smoking. The challenge here is making the decision stick when surrounded by triggers and cravings.

• Remind yourself daily why you're quitting.

• Open up about your decision with people in your circle.

• Commit fully because half ass decisions don’t lead to success.

My deciding moment was when my son was born. I realized I needed to be a role model for him. Your reason needs to be compelling enough to sustain you through tough times.

This decision is the cornerstone of your new identity as a non-smoker.

Isn’t it kinda crazy to say ‘non-smoker’ for a new identity?

We should change that to something more positive.

Let’s just go with ‘healthy human.’

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The 30-Day Identity Shift

The first 30 days reinforce your new identity.

You need to replace your old habits with new ones.

• Start each day with a clear intention to stay smoke-free.

• Introduce healthy routines that reinforce your new identity.

• Celebrate daily successes to build momentum and confidence.

During my first 30 days, I focused on changing atomic habits, collectively transforming my identity. Each smoke-free day is a victory, reinforcing who you are becoming.

If you want more detailed tips, here are 2 ways to get them.

1. Reply to this email to schedule a discovery call. We can tailor a solution that suits your lifestyle.

2. Follow me on LinkedIn or 𝕏. I’m posting actionable content 5 days a week.

But hey, I like you, so I’ll give you a few quick tips now.

• Make green smoothies. Getting good nutrients will give your body and mind the fuel to succeed.

• Try Zyn nicotine pouches. They can be a fun substitute if that sort of thing helps you.

• Stack the odds in your favor.

  • Don't hang around smokers.

  • Definitely don't go to dive bars.

  • Don't put yourself in stressful situations that will tempt you.

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Quitting smoking is about recreating your identity.

It’s about becoming a different person entirely.

By understanding your relationship with smoking, making a solid commitment, and navigating the first 30 days with intention, you lay the groundwork for a profound personal transformation.

You are capable of this change.

The benefits extend beyond your health,

↳ they touch every aspect of your life.

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Sun exposure

9 Out Of 10 Men Make These Vitamin D Mistakes. ( Are You One Of Them? )

The sun is often misunderstood in modern society.

Corporations' fear-mongering has led to an unnecessary sun phobia, which can lead to vitamin D deficiency, hormonal imbalances, and mood disorders. I'm here to help you align with nature's rhythms and guide you toward a healthier relationship with the sun.

Sunlight exposure has a positive effect on mental health and complements traditional addiction recovery methods.

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The Vitamin D Deficiency Epidemic

Busy men and entrepreneurial fathers risk missing morning sunlight, essential for vitamin D production and circadian rhythm regulation.

How do you solve this?

Habit stacking.

• Begin your day with a sunbath to kickstart vitamin D synthesis.

• Combine your morning outdoor time with exercise or meditation.

• Take those meetings on the go and walk while you talk.

Incorporating this into your routine calibrates your internal clock, setting a positive tone for the day. Even on cloudy days, doing this has benefits. Sunlight still gets through clouds and does some good.

Seasonal Affective Disorder ( SAD ) is a type of depression related to lack of sunlight exposure. It affects 5% of the US adult population. Treating SAD with light therapy helps improve mood and aids in addiction recovery.

SAD + depression = addiction.

Get outside ( and breathe ).

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The Sunscreen Misconception

😬 I cringe when I see people wearing sunscreen.

The skin is the largest organ in our body. It absorbs what we put on it. Chemical sunscreen blocks vitamin D absorption and delivers toxins directly into your bloodstream.

• Only apply non-toxic sunscreen during peak UV hours.

• Allow your skin to absorb sunlight unprotected during low-UV times.

• Understand the balance between protection and vitamin D acquisition.

Use common sense to go outside and get sunlight.

Don't be a sheep and listen to the corporations.

Set a good example for the pasty kiddos.

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The Power of Natural Sunlight

The sun acts as a natural disinfectant,

↳ despite what Science told you during 🦠

Sunlight enhances mood and prevents disease. But that’s just the beginning of the story. Here are 3 unexpected ways to transform your relationship with the sun.

1. Being naked in the sun is frowned upon in modern society, butt it’s awesome. Exposing our private parts to the sun is one of the healthiest things we can do. It enhances our reproductive systems and so much more.

   🧴 Get better sleep.

   🧴 Improved mood and well-being.

   🧴 Increased vitamin D production.

   🧴 Better self-esteem and body acceptance.

2. Sun Gazing is an old practice. Our ancestors used to do it. I've done it many times and love it. Find a quiet spot outdoors where you can see the horizon. You do it at sunrise or sunset, standing barefoot on the ground and looking at the sun when it's just above the horizon.

   ☀️ Improved sleep, immune function, and concentration.

   ☀️ Increased vitamin D and serotonin/melatonin production.

   ☀️ Spiritual benefits like self-connection and inner strength.

3. Go see a Total Solar Eclipse. During a TSE, the moon passes between the Earth and the sun, covering the sun as viewed from Earth. The sky darkens, and the sun's outer atmosphere, or corona, becomes visible. More on this below.

Incorporating these practices will deepen your connection with nature and enhance your physical and mental well-being. This holistic approach to sun exposure helps cure addiction, improve productivity, and will change your life.

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Everybody Loves The Sunshine

Consider your usual routine and see if you're getting enough sunlight and Vitamin D. Think about how this might affect your mental health.

• Leverage apps to monitor and increase your daylight exposure.

• Set reminders to integrate outdoor breaks into your daily work schedule.

• Observe improvements in your mood and energy as you adjust your sun exposure.

Your mood and energy will improve. It's simple and effective. Don't overcomplicate it.

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The Total Solar Eclipse

This is one of the most transcendental experiences.

Total solar eclipses happen somewhere on Earth about once every 18 months. However, at any given location on Earth, a TSE is visible only once every 375 years. They are a rare and precious gift you must see to believe.

There is no comparison to a partial or lunar eclipse.

• I’ve seen 2 and am about to see my 3rd.

• It’s happening on April 8th. The next one in the US is 2044.

• I’ll share more on TSEs in the next Letter and YouTube video.

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Integration & Next Steps

You have to have a compelling reason why you want to quit. Then you just need to commit. It will help if you do it for other people instead of just for yourself.

I did it, and you can too.

Or, if you don’t smoke,

↳ share this with someone who does.

If you want to think and act differently, you have to become a different person. This can be scary, but it should be exciting.

Proper sun exposure is holistic AF.

Don’t underestimate the role it can play in addiction recovery.

🎁 Key Takeaways

• Quitting smoking is not just about stopping a physical action but transforming how you view yourself.

• The first 30 days are critical in reinforcing your new identity as a non-smoker.

• Regular and mindful sun exposure is crucial for health, mood, and addiction recovery.

• Sunscreen should be used sensibly, balancing skin protection and vitamin D acquisition.

• Practices like sun gazing and outdoor physical activities can deepen your connection with nature and enhance your well-being.

• Consider adding a total solar eclipse to your bucket list.

What part of the recovery process do you find most challenging and why?

Hit reply and let me know what you found most helpful this week.

I’d love to hear from you!

See you next Wednesday,

David.

PS: Are you ready to redefine yourself and live free from smoking? Sign up for my free 5-day course on overcoming addiction and take the first step towards a healthier, empowered future.

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