It’s Not Always Sunny in Coronado

Gloom has started creeping in on the DC area. And that means fall is coming. 

Summer officially ends on September 22nd, but there’s already a nip in the air to go with the rain on the ground. 

In the SEAL Teams, there was a saying: 

“Everyone wants to be a frogman on a sunny day.” 

The point is, as elite performers, we need to consistently deliver throughout the year—not just when it’s enjoyable. The guys who just want to be SEALs when it’s vacation weather don’t make it. 

So this edition’s all about practical advice: 

How to keep your spirits up and avoid Seasonal Affective Disorder (SAD). 

😎 5 Wellness Habits to Beat Seasonal Affective Disorder

1️⃣ Light is fuel.
Get outside early; or use a 10,000-lux light box for ~30 minutes each morning.

In one study, light therapy worked about as well as an antidepressant, with two-thirds of patients improving — and it started working within a week. (Eastman 2014, Lam 2006)

2️⃣ Sleep is sacred.
Protect a consistent bedtime and wake-up time. Fix insomnia directly if it shows up.

People with depression who completed sleep-focused therapy were about twice as likely to feel better compared to those who didn’t. (Wu 2015 meta-analysis)

3️⃣ Movement is medicine.
Aim for daily walking or strength work (20–30 minutes).

In a trial comparing exercise to medication, about 45% of exercisers went into remission — nearly identical to those on antidepressants, and far better than placebo. (Blumenthal 1999)

4️⃣ Supplements are support.
Vitamin D, Omega-3s, and sometimes low-dose melatonin (timed in the evening) can help.

Meta-analyses show Vitamin D lowers depression scores, Omega-3s improve mood (especially EPA-rich ones), and melatonin can reset body clocks by almost an hour. (Li 2014, Grosso 2014, Lewy 2006)

5️⃣ Connection is therapy.
Schedule time with friends, classes, or therapy sessions — don’t isolate.

Large studies show people with strong social support have about a 55% lower risk of depression compared to those without it. (George 2023)

Remember: Consistency beats intensity. 

Do everything you can to keep showing up. Fly to Hawaii or Bermuda in January if you have to.

 ❤️ Andrew

Coda

If you feel like falling into a rabbit hole, and I know you do, then here’s nearly 40 minutes of It’s Always Sunny in Philadelphia clips. 

Knowing that Sweet Dee and Rob Mac are actually married makes scenes like the one that starts at the 2-minute mark all the more enjoyable. 

For those who haven’t experienced the magic of this show, I pity you. Now get to work:

Outro

Most people know Empire of the Sun for “Walking on a Dream,” which is just “PG” as my brother says (pretty good). 

But this track does it for me mo betta: 

“Walking on a Dream” by Empire of the Sun

PS. I had no idea they were Australian.
I thought they were just weird British guys.

Cheers

🧠 Let’s talk: Feel like you’re wandering through the dark? Grab a free slot to meet with me, and let’s shine a lot on some solutions. 💥 🙌

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Get unstuck, and crush it. Double period. 🔱