👋 Hey. Welcome to issue #161 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):
🦶 A podiatrist-designed plantar heel pain treatment (that isn’t a $500 custom orthotic)
10% of us will get heel pain at some point in our lives.
Most commonly from plantar fasciitis, heel spurs, morton's neuromas, arthritis, and neuropathy.
And the fix is usually coughing up $500-700 for a pair of custom orthotics. Which may not be on the cards for everyone.
The good news is my dear friend, gentleman, and foot wizard (aka podiatrist), Will, has designed a quality, accessible and alternative solution for everyday heel pain. How good.
It’s a semi-custom orthotic.
- With the “shell” specifically designed to put the foot in the right position to prevent heel pain
- A “metatarsal dome” for further forefoot support and function
- Plus all the other good stuff like a high shock absorption layers and a microfibre top so they’re comfy and stay in good nick
And it’s only a fraction of the price of a custom job.
Pretty cool process the last year or so refining it, testing it with his clients, refining, etc.
And now they’re ready to hit the market.
Check em out: resolevd.com.au
He's also thrown in a discount code: WELCOME10 to knock 10% off.
🐝 My favourite training fuel now has research to support it
I've been a long-time spoon of honey pre/post hard training kinda operator.
Similar mix of glucose and fructose as the manufactured gels and sports drinks have.
And, well, it's honey. Great on the palate. Thank you, bees.
Anyway, researchers recently put it to the test. Comparing performance in a 3-hour steady-state cycle fuelled by gels vs honey (both 90g carb/hour).
And the results were nearly identical.
Given it's likely already in the pantry, couple spoons in the gob pre/post a hard session not a bad option in a pinch.
🍫 The RDI of fibre in 4 bites
Most of us don't eat enough fibre. Very naughty.
Fruit, veg, seeds, nuts... are best sources.
The optimal recommended daily intake for:
- Women: 25g/day
- Men: 30g/day
But if you can stomach it, there's really no upper limit of benefit.
In fact, a giant meta-analysis of over a million people found for every 10g increase in fibre, there’s a 10% reduction in risk of dying from disease.
But fibre is filling.. A medium apple only has about 4g of fibre.
So it can be kinda hard to hit those targets consistently.
Which is a big part of the reason why the benefits of fibre are uge..
- we eat less overall
- stay at a healthy weight
- disease risk goes down
(And why focusing on eating more fibre (and protein) means you can eat more food than you have ever before.. and lose weight).
Now, I thought I was killing it getting 10g of fibre in my DIY protein bars (2 tbsp psyllium husk).
Then I tried one of these things from brand called Fibre Boost.
25g of fibre. In like 4 bites. Wild sh*t.
I broke my own rule and skipped lunch because I was so full.
Now, I'm not trying to eat less.
But if you are - my word - give these a crack.
They also have 20g protein, no crap in them and taste good.
But pls.. build up (big jumps in fibre can be tough on the old guts).
And yes, whole foods are still the priority. But decent stuff like this can be really helpful for the right person.
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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