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The top 5 reasons for poor sleep.
Blood sugar spikes and dietary sugar (2 hours before bed) – e.g. chocolate, ice cream, and biscuits.
Consider: Herbal tea, Green alkalising drink (Supergreens), Coconut, Turkey and Milk.
Heavier evening meal – e.g. high portion of red meat.
Consider: Fish, healthy fat like avocado, cheese & olive oil, and a variety of vegetables, including dark green leaf.
Higher bedroom temperature – e.g. poor air circulation, heavier linen, and exercising later in the evening. The body temperature typically requires a drop of 1’C to reach optimal sleep.
Consider: Cooling under-blanket – e.g. The Chilipad – CLICK HERE. Data shows the best room temperature for optimal sleeping is between 16.8 – 17.6 c.
Alcohol – processing some alcohol in some people will generate far greater body temperatures.
Consider: Try organic wine.
An impending difficulty cannot be separated from in the brain.
Consider: The Aura App and the many sleeping meditation choices. The rain (whitenoise) links are my favourite.
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Do (carbon-plated) super shoes really make a difference?
My super shoe test.
Tested shoes: Hoka Carbon X3 (Carbon-plated) vs Hoka Bondi 8.
Test: 8km flat out & back course, Manly, NSW, with the HR ceiling of 148 beats per minute.
Date
Shoe
HR Average (148 ceiling)
Time (kph pace)
12.9.22
Hoka Bondi 8
147
37.08 (4.39)
13.9.22
Hoka Carbon X3
146
35.33 (4.27)
14.9.22
Hoka Bondi 8
148
37.10 (4.40)
15.9.22
Hoka Carbon X3
147
35.31 (4.27)
16.9.22
Hoka Bondi 8
146
37.13 (4.41)
17.9.22
Hoka Carbon X3
148
35.26 (4.26)
Summary: When I run at 85% of my sustainable effort, the carbon-plated shoes give me an advantage of 10 to 15 seconds per kilometre. Furthermore, when wearing the carbon-plated shoes, my legs felt less strained and recovered quicker.
The carbon-plated super shoes are undoubtedly faster.
NOTE: the advantage supports runners landing and transferring their weight through the forefoot. Runners landing and bearing their supporting weight through the heel would receive little advantage from carbon-plated shoes.
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You juice, you lose!
Data shows eating whole fruit beats juicing!
Whole fruit provides far greater dietary fibre than juicing for the same caloric value.
Fruit (100g)
Whole Fibre (g)
Juiced Fibre (g)
Apple
2.4
0.2
Banana
2.6
0.2
Orange
2.4
0.2
Passionfruit
10
0.7
Pineapple
1.4
0.1
Dietary fibre is critical for the best health.
🍎 Drives best digestion.
🍎 Helps optimal appetite satiation (fuller for longer).
🍎 Improves insulin sensitivity (balances blood glucose).
🍎 Boost fat metabolism.
🍎 Helps ideal gut biome balance.