👋 Hey. Welcome to issue #185 of The Everyday Athlete Newsletter.
Here are my 3 favourite ideas, learns and resources to help you improve your performance this month (4 min read):
🫄 How my health inputs have changed entering dad mode
Nearly 4 weeks into dad mode, my days have certainly changed.
Sleep, training, stress have all shifted.
Here’s how I’m thinking about adjusting...
😴 Sleep
Before, I was lights out between 9-930pm, alarm off at 530am.
Now my wife and I are just “chasing 7”.
7 hours of sleep across the 24-hour cycle.
However we can get it (including naps, etc).
Though I notice 7 hours of broken sleep is quite different to 7 hours of straight sleep. Turns out, broken sleep interrupts different sleep stages and the flow between them. Meaning we get less quality sleep. But that’s the season. And “chasing 7” keeps me functional enough.
🏋️ Training
Before, I was training between 6-7am most days.
Mon, Wed, Fri = lift.
Tues, Thurs, Sat = run.
Maybe a few swims in there too.
Now it’s:
- Whenever I can
- Dialled back (to match my decreased recovery/sleep)
- Always something
I still stick to my lift or run days. But sometimes it’s 6 mins of kettlebell swings and a set of presses to failure. A 4-minute Tabata on the bike. Or 4 reps of a filthy hill around the corner. Just something to keep me consistent. then more if it's available.
Sometimes even the 4-minute blast is broken up by a hungry baby. But hey, we make it work.
When possible it’s in the morning. As exercise (specifically high-intensity training) can buffer some of the negative impacts of shit sleep (as per the sleep deprivation protocol).
The big change has been increased flexibility + reduced load + always doing at least a minimum standard session.
🥑 Nutrition
Nutrition hasn’t changed much. It’s way more controllable. I'm in full control of everything I put in my gob.
Though it's harder. I’m more temped to eat crap when I’m tired. But a few simple systems and rules keep me on track...
For me, that’s nothing processed mon-fri, and a set number of daily meals at roughly the same time. Adjusting carb intake around training. With everything a bit looser on weekends.
This just requires more weekend prep (and thankfully, meals generously dropped off from family and friends!).
What has changed on the nutrition front is around supplementation.
I’ve been increasing creatine and l-tyrosine on work days. Both shown to improve cognitive function after poor sleep.
I’ve also been upping my l-glutamine supplementation when I’m feeling run down or have early symptoms of getting sick, which is happening more frequently.
Again, you can read more about the science behind these in the sleep deprivation protocol.
🧘 Recovery
Recovery is less 60 minutes at the bathhouse and more 2 mins of slow breathing when I get a chance.
🌪️ The big change
Overall, the big change is that every day is different.
When the schedule is set, it’s really easy to be consistent with inputs, which creates consistent outputs (how you feel and perform).
Now, it’s far less consistent. Which means there’s way more adjusting on the day.
So I built a state-based decision framework (called the Health GPS). I kind of run this in my head. But I thought it’d be cool to build a tool other people could use.
You can try it here.
It’s built for me and how I change my inputs. But who knows, you might find it helpful too.
Let me know if you’d like to build your own personalised state-based decision framework. We can do a consult and knock it up.
It’s been a hell of a month. Lots of learning. LOTS of appreciation for women. Birth is no f*ing joke is it... But loving Dad mode. And just trynna stay as fit and healthy as possible along the way so I can be the best version of me.
🛒 I hate shopping (free tool if you do too)
Food is foundational to good health. Given that, I think it's worth some of our time and energy to get right.
But sometimes it can feel like a full time job...
Currently though for us at home, I'm frothing our current setup.
We get a farm box delivered weekly (fruit, veg, meat, eggs).
Then we use Mingle recipe bases. Pick one based on what's already in the fridge, adjust a few ingredients, done.
Quick, easy, quality grub. And less time spent in supermarkets and shopping centres.
But you've gotta find your own flow...
And I came across a free tool that might help you do that.
It's called Appetise.
You pick your meals for the week from 2,000+ recipes, it builds your shopping list, and you can order straight from Woolies or Coles (Aussie supermarkets).
Worth a look if the food side of things feels like a bit of a grind.
🥤 Why my wife ditched whey (and what she's doing instead)
My wife couldn't find a breakfast that kept her full til lunch.
Eggs did the job. But on busy mornings she'd skip it or grab a less ideal option quick, and be stinging for something by 11am.
She can't do whey. Doesn't like pea protein blends either (fair 🤮).
Then found an almond and faba bean situation. For a protein smoothie ready in 2 mins.
Now, is it the highest quality protein source?
No.
It doesn't have a complete amino acid profile like whey and other plant blends.
But the gap between no breakfast protein and decent breakfast protein is massive.
The gap between decent and optimal is pretty small.
(An increased serving size and the fact she eats well across the day fills most of the gaps anyway).
But the important thing is...
She likes it. Doesn't skip it. And it keeps her full.
The question shouldn't be "what's the most optimal?".
But "what is the most optimal that I will actually do consistently?".
And finally, I have some capacity to support a small number of new people 1-1 over the next 3 months. If you're interested in working together, reply to this email and I can share more info ✌️ 🙂
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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