Ephesians 6:12 • Scripture: “For our struggle is not against flesh and blood, but against the rulers, authorities, and powers of this dark world.” • Reminder: Others behavior feels personal, but this is a spiritual battle. Rely on God to fight for you and to bring light to hearts. • Prayer Prompt: “Lord, help me see this as a spiritual fight. Equip me with Your armor to stand firm.”

The prompt was as follows: Hey grok, what are some supplements I could take for scientifically studied ways to boost my testosterone naturally? It spit out some pretty good information. Given your age (37), current weight (230 lbs), body fat (~30%), and goals (200 lbs lean mass, ~15% body fat), along with your outdoor work providing sun exposure, I’ll design a supplement stack to support testosterone optimization, fat loss, and muscle gain. Your sun exposure likely helps maintain adequate vitamin D levels, but we’ll confirm with testing. The plan integrates supplements with strong scientific backing, tailored to your profile, and considers your prior interest in ashwagandha (from our discussion on April 14, 2025) and fitness goals like fat loss and muscle building (from June 18, 2025). Below is a detailed stack, including dosages, timing, and lifestyle synergies for maximum effectiveness. Always consult a doctor before starting, especially to check for interactions or underlying conditions. Supplement Stack for Testosterone, Muscle Gain, and Fat Loss Core Supplements These address potential deficiencies and directly support testosterone, muscle growth, and fat loss. 1 Zinc (15–30 mg/day) ◦ Why: Zinc is critical for testosterone synthesis and can be depleted through sweat (relevant given your outdoor work). It also inhibits aromatase, reducing testosterone-to-estrogen conversion, which is key at 30% body fat since fat tissue increases estrogen. ◦ Evidence: A 2009 study showed 30 mg/day increased testosterone in zinc-deficient men within 6 months. At your weight and activity level, you may need this to support muscle recovery and testosterone. ◦ Dosage/Timing: 15–25 mg elemental zinc (as zinc gluconate or citrate) with dinner to avoid nausea and copper imbalance. Avoid taking with calcium or iron supplements, which reduce absorption. ◦ Notes: Get a blood test to check zinc levels. If normal (~0.66–1.10 µg/mL), stick to 15 mg; if low, use 25 mg. Food sources (red meat, shellfish) can supplement intake.

Life is hard. You will only grow in discomfort. Embrace the pain, learn the lessons, conquer the demons. We can accomplish anything. We are men. We are a cord bound together not easily broken.

Isaiah 40:31 • Scripture: “But those who hope in the Lord will renew their strength. They will soar on wings like eagles.” • Reminder: Hopelessness is heavy, especially when life lashing out shuts you down. Place your hope in God’s power to renew you and guide you. • Prayer Prompt: “God, lift my spirit and give me strength to keep going. Help me hope in You.”

Psalm 34:18 • Scripture: “The Lord is close to the brokenhearted and saves those who are crushed in spirit.” • Reminder: You may be feeling broken, but God is near, seeing every hurt. Trust Him to comfort you and work in the heart, even when it feels impossible. • Prayer Prompt: “Lord, I’m hurting. Be close to me and heal my heart.”