👋 Hey. Welcome to issue #172 of The Everyday Athlete Newsletter.
Here are my 3 favourite ideas, learns and resources to help you survive silly season (4 min read):
🍸 How to enjoy silly season (without undoing your good work)
After 30, the stats say:
Most adults add about 0.6–0.9kg to the scales every year.
But here's the interesting bit: most of that weight is gained in December.
A study found that 76% of annual weight gain (around 0.5kg) happens between mid-November and early January.
And almost no one loses it.
Which may not even seem noticeable.
But it's how weight creeps up. A slow, compounding shift.
A drama because excess body fat is one of the biggest predictors of poor health, low energy, and a shorter/worse quality of life.
Here’s my 2 cents on the study:
It’s not the indulgence of this beautiful time of year that gets us.
It’s the abandonment.
That idea that December is a write-off. So we stop doing the small things that keep us cranking the other 11 months.
Classic all-or-nothing trap.
Doesn't mean we need to stop at one spicey marg. Or skip pavlova. Absolutely not.
Just not sack all the other good habits in the name of silly season.
Walking. Training. Water between schooners. Veggie starters. Food prep. Decent enough bedtimes. Morning mobility. Hydrating.
Maybe not as dialled as jan-nov.
But not zero.
🍻 The chemistry of a hangover cure
I hope you woke up today ready for some biochemistry. Enjoy the pain...
When we drink alcohol, the ethanol is digested in the liver.
It's then converted into a toxic compound called acetaldehyde (the guy primarily responsible for hangovers).
Acetaldehyde is then converted into a molecule called acetyl-CoA (this guy plays a critical role in energy production).
Here's a very simplistic version:
ethanol > 
acetaldehyde (hangover compound) > 
️ acetyl-CoA (energy molecule)
We want this conversion into acetyl-CoA to happen. Because less acetaldehyde = less hangover.
And we can do that by creating an energy demand.
How do we do that?
Exercise.
See, instead of leaving things in the form of acetaldehyde, exercise forces it to be converted into acetyl-CoA.
Less hangover.
There you go.
🦠 How to actually detox after a big sesh
There’s claims that saunas help us sweat out toxins.
But there’s no significant evidence to prove that.
See, it’s not sweats job to “detox” us.
The liver and kidney do that.
Sweat's job is to cool us down. And yes, a small amount of toxins come out in it. But it's insignificant.
Detoxing after a big night?
Research found we sweat out way more heavy metals exercising vs sauna.
So keep it moving.
If curious, here's how we can work together:
- 💪 Adaptive Vitality Program: This is my 1-1 online coaching program. If you want to work closely with me, watch the video and follow the instructions
- 🗓️ Lean & Lively 21 Day Sprint: A lite version of Adaptive Vitality designed to give you the momentum to get back on track in just a few focused weeks
- 📞 1-1 consult (60 mins): A one-off deep dive with me. Ask anything. We’ll unpack your situation and walk away knowing exactly what you need to do next
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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