👋 Hey. Welcome to issue #160 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):
🏋️ This isn't strength training
There’s a bitta confusion about what strength training actually is.
And the fitness industry isn’t helping.
HYROX, F45, circuit-style sessions might look like strength. They might even say they're strength.
But what they’re really training is strength endurance + metabolic conditioning (lactic energy system).
And while there might be some strength crossover as a byproduct...
It’s not the same as proper, research-backed strength work.
Actual strength training is more boring than most people are used to:
- 🛞 Heavy (relative to you)
- 🏋️ Quality reps (minimal form breakdown)
- ⏱️ Lots of rest between sets
- 💓 Lower heart rate, heavier load
- 💥 Nervous system demand, not just muscular fatigue
(But you learn to love it, I promise!)
This is the stuff that's getting all the attention from the research lately. For bone density, body comp, insulin sensitivity, mood, longevity, brain health, performance, (how much time we got? I'll just say...) etc.
Not burpee-infused circuits with a dumbbell in your hand.
(btw not hating on that type of training, definitely serves a purpose for the right person).
But if your goal is real strength, it's not the main course. It's a side dish.
🩸 The end of one-off blood tests?
Aussie health-tech company Nutromics just raised $7.5M in their bid to prevent preventable diseases.
Their “lab-on-a-patch” device is essentially like a continuous glucose monitor (CGM), but for blood testing.
The problem is that traditional blood tests are clunky:
Get a referral, draw blood, send to the lab, wait for results..
And all you get is a single snapshot. That one result can be thrown off by time of day, stress, how hydrated you are, and whether you’ve eaten.
And if something flags, you've often gotta redo the whole process.
Plus, understanding different markers and conditions requires trend data. Seeing not just a number, but where it’s heading.
Nutromics’ device sits on your arm and sends real-time data (like a CGM).
The idea is you’d wear it for a chunk of time and get thousands of data points. Giving doctors (and you) a way clearer picture to make decisions.
Cool.
🍆 Fertility basics for blokes
My back-of-napkin sperm health notes:
Spermies take about 70 days to regenerate. So if you can, get on this stuff 2-3 months in advance if you’re gonna shoot your shot:
- 😃 Basics: eat well, sleep, move, manage stress
- 🔥 Heat: don’t regularly sauna/hot bath, no laptop on lap
- 🍺 Don’ts: avoid alcohol and smoking
- 💊 Supps: CoQ10 (give it 3+ months) + others e.g. zinc/folate/selenium/carnitine if deficient (may be worth testing)
Go well.
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.
👇 If these emails aren't for you anymore you can unsubscribe below. No stress, they're not for everyone.
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.
0 comments