👋 Hey. Welcome to issue #99 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):
💧 Water with meals
You may have heard advice not to drink water when you eat.
The theory is water messes with your digestive enzymes (that break down food).
Which then affects how your body absorbs the nutrients from food.
That’s certainly what I’d heard.
But it’s a yarn.
Turns out, stomach enzymes bind to food regardless of how much water is in the gut.
And if your stomach needs more acid to digest food, it creates it.
In fact research suggests water may even help digestion.
So it's very play on.
Also worth noting that water in the gut can make you feel more full (so can actually be a tool to eat less if that’s what you’re after).
But it doesn’t affect how well your body uses food.
Unless you’re using it to swallow food like a tablet instead of chewing. That’s when you can overeat.
Don’t do that.
💊 Medicine for a bad sleep
A bad night’s sleep negatively impacts blood glucose regulation and mood that day.
But 10 minutes of vigorous exercise has been shown to counter some of it.
Resulting in steadier glucose and energy levels, and improved mood.
The protocol in the study was 8-12x 60 second max efforts on a bike (75 seconds rest).
Might sound like a pretty disgusting way to spend time... But you'll feel good after it.
Keep it short, but intense.
Bitta medicine for a bad sleep.
🎥 Video: Andy Galpin on anticipation
This short insta video from Andy Galpin is the perfect tie-in to last week’s chat about how our body’s froth consistency.
“One of the things people fail to understand about physiology is… The greatest tool you have is predictive patterns.
Your energy, your digestion, your productivity, your sleep, your recovery, is all based around its core, on anticipation.
When it doesn’t know what’s gonna happen, it starts throwing signals all over the place. Then you’re gonna expect your energy to be inconcsistent, you’re gonna expect your focus to be inconsistent, your mood, sleep”
You can watch full vid here
That's it!
Have a great weekend 🤙
Matt
📬 Did someone forward this to you? I send an email like this every week. Join free here.
💬 Enjoyed this one? Hit reply and let me know. It's motivating. I reply to every message.
👇 If these emails aren't for you anymore you can unsubscribe below. No stress, they're not for everyone.
Want more? Check out the Everday Athlete Toolbox and Elite Sleep Audit
💪 And if you wanna put jet fuel and your health and fitness goals in 6 weeks, check out my online training
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.
0 comments