👋 Hey. Welcome to issue #166 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):
😴 Stop trying to sleep (do this instead)
A few good sleep reframes I heard on this podcast with Dr Michael Grandner:
1. 😴 Sleep isn’t something you do. It’s something that happens to you.
Trying harder adds effort → energy → wakefulness.
Athletes especially struggle here because they’re used to “controlling” their body. But effort is the enemy of sleep.
Another newsletter, another chance to reference one of the great movie scenes...
2. ⌚️Predictability beats schedule
If you can’t keep a consistent bedtime (travel, kids, shift work), build predictability elsewhere:
- Do the same pre-bed routine in the same order, even if the time or location changes.
- Use portable cues e.g. same pillowcase, same toothbrush, same scents or sounds.
It’s about training your nervous system to recognise safety and anticipate rest, not necessarily obey the clock.
3. 🌅 Think “start your morning”, not “force your bedtime”
A consistent wake time is more important than a consistent bedtime.
Focus on kickstarting the morning (think: sunlight, hydration, movement, cold shower/ice). And the night will take care of itself.
Hope they're helpful.
💊 The supplement trend that’s fooling everyone
4 popular brands of creatine gummies (that sold 50k units on amazon in the last month) were found to actually have between 0-0.025g of creatine in them per serve.
The gummy form just isn’t reliable yet. Stick to the powders.
🥤 Why switching to diet coke might actually cause weight gain
Will switching from Coke to Diet Coke help you lose weight?
Maybe.
The research says why you drink it matters more than what you drink.
If you’re chasing a sugar hit, your brain won’t be satisfied by artificial sweeteners. So you’ll likely keep chasing that hit. And consume more calories from other gear later on.
But if you’re just thirsty (or it’s a habit), switching to a diet version can be an easy way to cut calories. As artificial sweeteners are calorie-free.
So before making the switch, ask yourself why you’re switching.
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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