👋 Hey. Welcome to issue #65 of The Everyday Athlete Newsletter.
Special edition this week (4.5 min read):
“Do this type of training.”
“Eat this fruit.”
“Definitely don’t do that before bed!”
There’s a lot of noise out there.
How do you know what to listen to?
You waste time, money and energy doing things that don’t work for you.
Because we’re all different. We all have different lifestyles. What works for one person, may not work for you.
So for the last 3 months I’ve been testing some of the latest AI and wearable tech trying to find a solution.
And found some gems.
Indvidually they give us powerful personalised insights into specific parts of our health and performance.
But using them together amplifies each. Helping connect the dots.
Together, they give you the Game Plan to make the most impactful actions you can – for you. (not some generic advice from an Instagram vid)
As a newsletter reader, here's the plan for free if you wanna do it (the tech will cost you a couple hundred bucks):
🩸 Vively's continuous glucose monitor
Vively is Australia’s leading glucose monitoring system.
(I wrote about why understanding and curbing blood sugar is one of the most important things we can do for our health and performance in newsletter #57)
Vively gives you real-time data on how different foods affect you.
You wear a monitor (about 20c piece size) on your arm for 2 weeks (barely notice it after a couple days).
And it tracks your blood sugar levels.
You note what you eat in the app (a few mins a day). And so, can start to understand how different foods affect you.
You can also hook it up to your wearables to learn how your blood sugar is linked to your training, recovery and stress.
It's valuable intel (everyone I've recommended it to has said the same).
My biggest takeaways:
- 📈 How some foods I thought were "healthy" actually spiked my blood sugar
- 😴 How closely sleep and glucose spikes were linked (poor sleep = big spikes)
- 🛠️ How well these Glucose Goddess hacks work to reduce spikes
The monitor lasts 2 weeks.
I'd wear it normally for a week. And then start to make some changes in the second week based on:
- 🩸 The Glucose Goddess hacks
- 💬 The (currently free) dietician access within the app
- 🧠 Your own wisdom
They've got a Black Friday sale running atm.
P.s. Levels and Zoe are international alternatives
P.p.s If you swim a lot, I'd cover it with some waterproof tape. The monitor is water resistant but mine died a few days early from water damage.
⌚️ Whoop
Whoop is a wearable band backed by MDs and PHDs.
It gives you live and unparalleled feedback on your:
- 💗 Vital signs
- 🏃 Training volume and intensity
- 😴 Sleep and recovery
- 😬 Stress and more
Plus, pairing Vively with Whoop will amplify your glucose insights (I wrote a guide on how to set up and pair them here).
The Whoop interface is fairly intuitive.
But here's a biomarker cheat sheet to help. (also useful for understanding data from other wearables e.g. Apple Watch)
You can get a free 1-month trial here. Get your insights, then send back without paying a cent.
💪 Spren's body composition analysis
Spren is a reliable body scanner in your pocket.
It uses your smartphone camera and AI to give a breakdown of your muscle and fat makeup.
Like having a Dexa scan in your pocket.
And it's accurate (97% accuracy vs Dexa scan).
Their app will give you all the insights you need.
But their blog is a good starting point to understanding why increasing muscle and decreasing android fat is important for living better, longer.
$23 for a month. Scan once then delete.
📦 Pulling it all together
In 4 weeks you'll have a pretty good understanding of which biomarkers and lifestyle behaviours need attention.
i.e. your Game Plan.
It's not for everyone. But the insights you'll get into your health and performance could be life-changing.
And remember, the numbers and data you'll get are just tools to use in your health/performance journey. They do not define you.
If you do it and have any questions along the way, shoot me an email. Happy to help 🤙
That's it!
Have a great weekend 🤙
Matt
P.s.
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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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