👋 Hey. Welcome to issue #97 of The Everyday Athlete Newsletter.
Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (4.5 min read):
🍱 Sensory specificity satiety
Here’s a mouthful: "sensory specificity satiety".
Which once understood, can influence how many mouthfuls of food we'll have.
(how’s the wordplay on the bloke)
Sensory specificity satiety suggests we feel more “full” when we eat the same flavours — sweet, salty, spicy, sour, etc.
And we eat more food when a new flavour is introduced.
In one study, people ate a 4-course meal. Those who ate the same type of food for all 4 courses ate almost 60% less than those who ate different foods.
And is probably why we roll out the door after a buffet. We've just downed 482 different flavours in 40 minutes.
And probably why “there’s always room for dessert”.
So how can we leverage it?
- 🍇 Eat more: It can be hard to get enough good fibre and protein in. So it helps to add more variety, more flavours, to help load up (e.g. fruit salad, veg skewer medley, marinate your meat).
- 🧁 Eat less: Or the opposite, say you have a rubber arm for dessert — try adding some natural sweetness to your main (sweet po, bitta fruit in a salad, bitta honey in a marinade). So dessert isn't a new flavour.
Make SSS work for you.
🎾 The unglamorous statistics of a champ
Roger Federer won 80% of his 1,526 singles matches.
But only won 54% of all points.
He said...
“The best in the world are not the best because they win every point. It’s because they know they’ll lose again and again.”
Leave the losses in the past, he says. Give your all on the next point.
💊 Daily foundational supplement stack
Supplements aren't necessary.
No one should make you feel like you have to take supplements.
But for many, they can help.
The ones below are how I think about getting everything I need (outside of nutrition) to feel good, perform at my best, and be confident I'm looking after my long-term health.
But — particularly with nutrition and supplementation — it's impossible to give blanket advice that works for different bodies, different preferences, and different lifestyles...
So we're going back to primary school rep try-outs with a probables team and a possibles team.
Make your team selection after reading.
Probables:
- 🥛 Protein powder: for the essential muscle repair and growth benefits (learn more here)
- 🥄 Creatine monohydrate: for the body and brain health and performance benefits (learn more here)
- 🐟 Fish oils: for the laundry list of benefits to cardiovascular health, brain health and function, muscle growth, recovery, mood regulation, with anti-inflammatory properties, anti-aging, and more (see brain fuel)
- ☀️ Vitamin D: for another laundry list of potential benefits to brain, fertility, cardiovascular, mood, bone, immune health and more
Possibles:
- 💊 Multivitamin: Not super necessary if you're eating a balanced, colourful diet. But a good way to cover bases.
- 💧 Electrolytes: If you're training hard and sweating, get some electrolyte tablets from the supermarket. Chuck in a bottle for training (see electrolyte energy)
Depending on specific goals, other supplements can help too. But the stuff above is what I consider the foundation.
But please do your own research (highly recommend examine.com for that).
P.s. Here's a downloadable with dosages and details...
Before you go...
New readers may not be aware, I'm opening a fitness studio in woonona, nsw. After many hiccups, balls are now rolling... We're set to open in August.
I'm pumped.
In the lead up I have two small requests:
- Follow on socials: Head over to the Hexa Life Instagram and/or Facebook pages and give em a follow. It'll give her some much-needed early traction.
- Short testimonial: And, if you've ever gotten benefit from this newsletter, it'd mean the world if you could reply to this email with a short testimonial of how I may have helped with something specific. It'll help give the business some social proof as we kick start. To sweeten the deal, I'll send everyone who does my Complete Fitness Training Program.
Muchas muchas gracias :)
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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