👋 Hey. Welcome to issue #62 of The Everyday Athlete Newsletter.
Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (3.5 min read):
⚡️ The Superhuman Protol (free version)
The phone rang.
It was 1am.
Gary Brecka, co-founder of 10x Health, woke to answer it.
It was the pathology company LabCorp.
“We have a life-threatening alert on a patient”.
Turns out, that patient was UFC CEO Dana White.
His triglycerides (blood fat) were 5x normal levels.
That was just the start…
Insulin resistant. Pre diabetic. Sky-high cholesterol. Homocysteinemic. Brain fog. Fatigue. Sleep apnea. Overweight.
White needed to act fast if he wanted to not die.
Or maybe worse, not die before death…
20 weeks later he’d shaken all his symptoms, brought his biomarkers into check and dropped 16kgs – tripling his life expectancy.
How?
Brecka put him on a strict diet. And the $130,000 Superhuman Protocol.
The Superhuman Protocol focuses on getting ☀️ light, 💨 oxygen and 🧲 magnetism into the body.
- ☀️ Light (via a red light therapy bed) for mood, focus, alertness, sleep – [science-based ✅]
- 💨 Oxygen (via an oxygen device) for buffering chronic disease, immunity, stress [science-based ✅]
- 🧲 Magnetism (via a PEMF mat) for decreasing the acid levels in the body [science-based❓]
The research on the benefits of magnetism is limited. Some studies suggest the human body has a charge, and exchanging electrons with the earth can help us become more alkaline (less acidic). Which is supposedly good for us. Pretty woo-woo…
Either way, if you don't have $130k lying around, here’s the free version:
- 10 min morning sunlight (☀️) while barefoot on soil, grass or sand (🧲)
- 10 min wim hoff breathing (💨)
Even if this magnetism stuff is BS, there are plenty of science-backed benefits of being in nature. So there’s no real downside.
So if you've got your foundations dialled in (eating, sleeping, training, relationships), then bitta breathwork in the sun on waking might be the next best thing to bring into your day.
🍏 Glucose Goddess recipe club
The Glucose Goddess got a run in newsletter #57.
She also has a recipe club. Sends through a handful of new stuff every month. Quick, easy, blood sugar friendly, and good on the tastebuds.
Makes me look better than I am in the kitchen.
Good way to change up the rotation for a few dollars a month.
⏰ Food x sleep
Food has a powerful influence on our circadian rhythm.
See, eating triggers neurons and hormones that affect things like our metabolism, body temperature and blood sugar – all related to our sleep-wake cycle.
Which means just as consistent sleep and wake times are one of the biggest levers we can pull for better sleep, consistent eating windows are just as important.
Good to keep in mind for our day-to-day.
But it also gives us another tool in our jet-lag toolbox...
The earlier and faster we can shift our normal eating window to our new time zone, the easier we’ll shake jet lag.
E.g. Your normal eating window is 12pm to 8pm. You're going from Sydney to Singapore (3 hours behind). So your eating window in Sydney the day you leave is now 9am to 5pm. Hard to do. So just get as close as you can.
Might be one of the key things to focus on for our performance when travelling.
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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