👋 Hey. Welcome to issue #64 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):
👨💻 Fight the C-shape
Desks and screens are drawing our heads forward all day long.
Which is pulling more and more of us into a permanent C-shaped posture (rounding of the upper spine).
- 🩸 It restricts blood flow
- 🫁 Limits our ability to breathe properly (which has its own domino effects)
- 💥 We can get shoulder/neck weakness and pain
- 🧠 And even headaches/fogginess
Getting someone to take a side-on photo of you might be an eye-opener.
Some people naturally have more rounding. But if it’s within our control, fighting the C-shape is key to a happy body.
What I’m doing daily:
- 👀 Awareness – catching myself while I’m working and asking “is there a position I can take a bigger breath?”
- 🤸 Stretch – half wall hang (10 breaths) or bench pullover (10 reps)
- 💪 Strengthen – supermans (10 breaths/reps)
You'll feel the difference in a few days from the half wall hang alone.
🥑 Bryan Johnson's recipe guide
Simple recipes from the bloke who's invested millions into optimising his health and performance.
There's certainly some rare gear you're not gonna find on the shelves at Woolies.
But there are some common themes we can take away from it:
- 🥜 Bulk monosaturated fatty acids: olive oil, avocado, nuts and seeds
- 🥦 Heaps of fibre: veg, canned foods like lentils and beans
- ⚡️ Bang-for-your-buck superfoods (food that have heaps of different vitamins and minerals): leafy greens, red capsicum, herbs, seeds
- 🌈 Colour: Every recipe is colourful af, indicator there's likely a good spread of micronutrients (vitamins and minerals)
🚗 Dream car
Warren Buffet once gave this hypothetical:
He’d buy you a car.
Any car you want.
The catch? You’ve gotta drive that car the rest of your life.
How are you gonna look after it?
Read the manual. Garage it. Get it serviced. Probably treat it to that premium 98 stuff.
Bottom line, you’d learn as much as you can about it. And look after it bloody well.
Drum roll…
Your body is the car, says Buffett.
What are you gonna fuel it with?
Will you burn rubber in it?
Service it with good training, nutrition and recovery? Blood tests and biomarker insights?
Here’s the thing:
We can’t trade up every couple years.
So we better look after it.
But sometimes that’s easier said than done.
We’re motivated to make a change.
Then life gets in the way. Prioritising our health and performance slips.
You do the right thing here and there. You try different things you hear. But your tyres are spinning.
Imagine knowing exactly what to do. Where to put your focus, energy and cash. Based on your personal health data insights.
Get the right tyres on. Get traction. Get going.
If that tickles you, next week I’ll be sharing some tools that solves this exact problem.
Keep an eye out for newsletter #65 🤙
That's it!
Have a great weekend 🤙
Matt
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The Everyday Athlete Newsletter is not a licensed health service and is not a substitute for professional health advice, treatment or assessment. The information given in this email is general in nature, written for a specific audience. If you’re struggling, please see a healthcare professional.
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