👋 Hey. Welcome to issue #150 of The Everyday Athlete Newsletter.
Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (4 min read):
☀️ Train with the season
I’ve been playing around with how I structure my days.
Specifically, when I train.
It’s winter here.
Cold mornings.
But sunny middays.
So I’ve shifted my training to just before lunch.
And loving it.
A midday run or lift in the winter sun is so much more enjoyable than pounding the pavement at 6am…
See, I used to be rigid.
Always trained first thing. Because it gives me that feeling of momentum, resilience, and energy for the rest of the day.
But right now, the trade-off for more enjoyable training wins.
And I’ve found that a cold shower, 5-minute mobility, and a short walk still give me the kickstart I need first thing.
Then I get an arvo post-training energy boost too.
My learn:
Routine doesn’t have to stay the same all year (a midday run in Aussie summer might just be your last).
Our environment changes. Our energy changes. So our structure can too.
I get we don't all have the luxury. But if there’s room to experiment — even just a little — with when you do things, based on the season and how you’re feeling…
It might make things feel a lot more aligned.
👃 Nose strips upgrade
Long-time readers will know I'm a fan of a nose strip.
= better breathing (for sleep and sometimes training).
But unless I'm in the shower to pull them off under hot water, the adhesive can pull the skin off my nose.
So this week I tried magnetic nose strips (amazon also has some cheapies).
They still use adhesive—but only on the sides—so nothing on the thin-skinned bridge of the nose.
The verdict:
They open up the schnozz more than any adhesive strip I've tried. And now I don't look like I've just gone 15 rounds with Ivan Drago.
Win.
😴 The sleep-boosting unicorn fruit (28% fewer wake-ups)
I don’t usually like writing about specific foods. Because no single food is a magic bullet. That said, the research on this one is pretty cool...
Kiwifruit is one of the rare foods that naturally has serotonin in it.
Serotonin helps:
- regulate our sleep-wake cycle
- helps our bodies make melatonin (the hormone that tells our brains it’s time to sleep)
A 2011 study gave adults with sleep problems two kiwis an hour before bed for four weeks. The results:
- Fell asleep 35% faster
- Slept 13% longer
- Woke up 28% less during the night
- 42% fewer sleep disturbances overall
Uge.
Since then, newer studies (here and here) have backed it up—finding not just better sleep, but also improved mood, alertness, and energy the next morning.
So if you’re up for a low-risk experiment, try this:
🥝 Eat two kiwis an hour before bed for a few weeks.
See what it does to your sleep.
but note: it's not a one-night fix. benefits accumulate over time – so gotta be consistent for a few weeks.
I'm running it. Bitta dessert. Win-win.
also: if you raw dog them and eat with skin on, you double the fibre intake
That's it!
Have a great weekend 🤙
Matt
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The Everyday Athlete Newsletter is not a licensed health service nor a substitute for professional health advice, treatment or assessment. The information shared in this email is general and written for a specific audience. If you’re struggling, please see a healthcare professional.
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