The recovery metric no one talks about

G’day mate!

I’m sure you’ve got a goal — and when you’re locked in, the hardest part isn’t the training. It’s saying no. But not just no to distractions…Can you say no to the training you think is helping — but might actually be hurting your progress? This week, I made that call. A major change based on my recent blood work results. And according to the data? A lot of my mates should be doing the same… Let’s dive in.

In This Newsletter (5 min read):

✋ Why I am saying no: A Hormonal Wake-UP Call 

🍳 An epic breakfast recipe targeting hormonal deficiencies

💡 Simple way you can get your blood panel tested 

💪 Want to share Legendary with your mates who are also into improving the health and overall performance? Share the link with them HERE

Why I’m Saying No: A Hormonal Wake-Up Call

Over the last few months, I’ve been deep in a hectic training block — prepping for both HYROX and the London Marathon — and I’ve been loving it. But after a routine blood draw with Hone Health, the results told a different story. Some surprisingly standard… but not good results. I say “standard” because at this level of training and output, it’s incredibly common for certain numbers to jump off the page.

My Total Testosterone was solid. But my Free Testosterone (the stuff your body actually uses)? That was low. My physician gave me a solid fist bump for the total T (classic), but followed it with something that stuck:

Think of Total T like cash in a vault. Free T is the money in your wallet. If it’s all locked up — often by a protein called SHBG (sex hormone-binding globulin) — your body can’t access it.

And when that happens? You feel it: Low energy, more fatigue, slower recovery, brain fog. Now, admittedly, I still don’t even know the exact symptoms of brain fog… but I trust my blood work and the hard data. So if I’m feeling this way now — imagine how I’ll feel when I actually get these markers in range.

So here’s what I was prescribed:

• Reduce training volume for now — so I’m locking in and focusing fully on the final London block

• Cut back on caffeine — ill admit this one’s a work in progress

• Increase my intake of Boron and Zinc — Boron helps reduce SHBG (releasing more usable T), and Zinc supports testosterone production

RECIPE: HIGH PROTEIN TURKISH EGGS

If you want a recipe that is high in both, check out my Turkish Eggs I released last week on Instagram HERE

Quick Breakdown: Key Hormones to Know

While I’ve got specific markers to work on, I figured every legendary woman and epic bloke should know what to look out for.

⚠️ One important note: if you go to a GP, they often only test for Total Testosterone.
Make sure you ask about Free T — it’s the one that really matters

For Men:

• Total Testosterone – overall T in the body (✅ 300–1,000 ng/dL)

• Free Testosterone – the T your body actually uses (✅ 5–21 ng/dL or 50–210 pg/mL)

• SHBG (Sex Hormone Binding Globulin) – binds T and makes it inactive (✅ 10–57 nmol/L)

• Cortisol – stress hormone that can suppress testosterone (✅ 6–23 mcg/dL, morning draw)

• DHEA-S – precursor hormone that supports overall vitality (✅ 280–640 µg/dL, ages 20–40)

For Women:

• Estradiol (E2) – key estrogen that regulates cycle, bone health, energy (✅ 15–350 pg/mL, varies by cycle phase)

• Progesterone – important for recovery, mood, and sleep (✅ 5–20 ng/mL, during luteal phase)

• Testosterone – essential for muscle, libido, and mood (✅ 15–70 ng/dL total, 0.3–1.9 ng/dL free)

• Cortisol – chronic stress tanks energy + recovery (✅ 6–23 mcg/dL, morning draw)

• TSH (Thyroid Stimulating Hormone) – impacts metabolism, mood, and fatigue (✅ 0.4–4.0 mIU/L)

A Few Key Insights:

• Free T matters most: If Total T looks okay but Free T is low, SHBG may be too high.

• Women’s hormones fluctuate across the menstrual cycle — test during the luteal phase (days 19–22) for more consistent insight.

• Cortisol is best tested in the morning and can be high with stress, poor sleep, or overtraining.

• DHEA-S is a strong vitality marker — a dip may mean you’re burnt out or not recovering.

What I did and recommend to get tested

I get my blood work done regularly with Hone Health. I’m an advisor to the company, and I trust them with my own performance, plus the work I do with key partners. There are other great options out there too — but Hone makes the whole process simple, personalized, and actually actionable. To get your blood work done, CLICK HERE

Got questions about any of this?
Hit me up by replying to this email — always happy to dive deeper.

Quick Notes:

🎙️ Yesterday my latest episode on the Nick Bare Podcast was released. Huge take aways pertaining to my hard lessons and why I would choose Work Ethic over Talent LISTEN HERE

🏃🏻‍♂️ Speaking of my London Marathon block, had a revelation on the weekend. Would love to know if you relate… the first 5km (3ish miles) are actually the hardest despite running the slowest. Just having my body take time to warm up and get in flow. Would love to know if you are the same

🏐 Congrats to all those who competed at DC Hyrox, congrats to Lucy Davis, who is on the Centr team and won the Open individual women’s title! Must have been because she has access to all those Centr Wall balls. Which you can pick up for yourself HERE

Cheers,

DC

#EatGoodFeelGood