Pampy’s Post • Winter Wellness

Protect Your Immune System Like PPE This Winter

It’s that time again… the Australian winter rolls in, and with it comes the annual wave of coughs, sniffles, sore throats and workplace “super spreaders” hell-bent on taking you down.

And while we rightly protect ourselves on the job with the appropriate PPE, it’s worth remembering your body also has its own internal defence system — your immune army.

The good news? Your immune system is trainable, supportable and highly responsive to your daily habits.

No magic pills. No Instagram wellness rubbish. Just practical lifestyle strategies that help stack the odds in your favour.

Here are 10 simple “Pampy-approved” controls to help protect your winter wellness.

Top 10 Controls to Avoid Unnecessary Illness

Small daily actions. Big defensive upside. Think of these as your personal winter PPE checklist.

Start each day with hydration

About 500ml of warm water (adding fresh lemon & a pinch of bi-carb soda) on waking helps support circulation, mucus membrane function and overall cellular activity.

Feature fresh garlic

Three days a week is a terrific starting point. Natural compounds in garlic may help support immune function.

Pampy tip: pair it with fresh mint for social survival.

Ginger, turmeric, & honey

A brilliant warming combo during winter that may assist inflammation balance and throat comfort.

Barefoot contact with grass

When possible, get some fresh air, sunlight exposure, gentle movement and barefoot grass contact to support nervous system balance.

Protect sleep like PPE

Poor sleep is one of the quickest ways to lower immune resilience, recovery and daily energy.

Salted nuts and seeds

Rich in minerals, healthy fats and nutrients important for recovery, energy and immune health.

Feature fermented foods

Two days a week, include kimchi, sauerkraut, kefir or yoghurt to help support gut health — and much of the immune system lives in the gut.

Cut unnecessary refined sugar

High processed sugar intake can disrupt appetite regulation, energy and potentially immune balance.

Practice slow diaphragmatic breathing

Slowing your breathing helps calm the nervous system and may positively influence stress chemistry.

If you’re sick — stay home

Or work from home where possible. One of the best ways to protect your team, family and mates is not sharing the love.

Protect the Immune Army

Winter wellness isn’t about being perfect.

It’s about consistently practicing the little things that help your body defend itself.

Your future self will thank you.

Pampy’s Post • Augusta Edition

The Vegetable Leaderboard

The Masters of Nutrition

Some vegetables dominate the course while others are simply making up the numbers on the leaderboard.

I’ve written thousands of food programs over the years — and every single one features vegetables.

Why?

Because eating a wide variety of fresh vegetables provides the body with an enormous mix of vitamins, minerals, antioxidants and dietary fibre that support:

🫀 Heart & vessel health

🫀 Blood glucose balance

🫀 Digestive health

🫀 Immune defence

🫀 Healthier body composition

But… not all vegetables score equally on the leaderboard.

Some dominate while others are pretenders.

So, in true Augusta National style… here’s the Vegetable Leaderboard — and below, why these seven vegetables made the cut and now lead the tournament.

BROCCOLI

Current Clubhouse Leader 🥦

Broccoli is the Master of the green jacket.

Loaded with fibre, vitamin C, vitamin K, folate and powerful sulphoraphane compounds, this player doesn’t just hit fairways — it protects the clubhouse itself.

Immune defence > Blood vessel protection > Liver support > Anti-inflammatory support > Gut health

This is the vegetable equivalent of prime Tiger Woods. No weakness. No wasted shots.

The Chasing Pack

These players are still very much in contention heading into Sunday afternoon.

SPINACH

A lipped out putt from winning!

Better oxygen delivery > Muscular function > Nerve balance > Blood pressure support

Like a classy golfer who never seems rushed, spinach controls the nervous system beautifully.

WATERCRESS

The dark horse making a serious run.

Vitamin K > Antioxidants > Glucosinolates > Immune-supportive compounds

Quiet. Understated. Deadly effective.

ASPARAGUS

The veteran course manager.

Gut bacteria > Fluid balance > Digestive rhythm > Metabolic health

Not flashy. Not emotional. Just keeps making pars while everyone else implodes.

BEETROOT

The long bomber off the tee.

Blood flow > Exercise efficiency > Endurance > Blood pressure support

Big engine. Big carry distance. Built for marathon Sundays.

CAULIFLOWER

The quiet all-rounder.

Vitamin C > Antioxidants > Gut-supportive compounds

The steady player sitting at -9 while the TV coverage ignores them all week.

MUSHROOMS

The weathered pro who knows every trick in the book.

Beta glucans > Selenium > B vitamins > Brain support

Somehow still hanging around the leaderboard every single year.

THE CUT LINE

“These vegetables simply didn’t do enough to play the weekend…”

LETTUCE

Looks the part. Crowd favourite in salads.

But nutritionally?

Mostly water. Minimal return. Pretender!

CARROTS

Good player historically… but perhaps overrated in modern nutrition circles.

Solid mid-table pro. Not elite anymore.

GREEN BEANS

Perfectly respectable.

But compared to the nutrient firepower higher up the leaderboard… simply lacks scoring potential.

Pampy’s Post • Healthy Ageing

Now 55 with a little rust, do I (and you) need peptides?

Not broken. Not sick. But definitely not 28 anymore either.

At 55… I’m increasingly realising this piece probably isn’t about me anymore.

It’s about a whole generation of punters who are now quietly feeling “the pinch” of ageing.

Not broken.
Not sick.
But definitely not 28 anymore either.

And perhaps the best thing we can do is stop pretending otherwise.

1. Still healthy, still moving… but

At 55, I can honestly report my overall health metrics remain excellent.

Bloods good.
Body composition solid.
Still training daily.
Still moving well.

Still capable of throwing out a decent ride, comfortable run, resistance session and a full workday.

And importantly — after roughly 40 years of pretty excessive endurance and exercise loading — I’ve avoided major injury.

But…

I’m also very aware the chassis no longer behaves like it once did.

And perhaps this is where many people between 45–65 quietly start nodding their heads.

Because maybe you too are noticing:

waking stiffer
slower recovery
random sore bits
less bounce
poorer sleep after stress or alcohol
joints talking back
more fatigue from workloads that once felt easy

Not because you’re weak.

Not because you’re failing.

But because biology eventually starts sending invoices.

And maybe that’s completely normal.

2. The accumulated mileage tax

I actually think one of the biggest mistakes we make around ageing is assuming pain, stiffness and reduced recovery automatically means pathology.

Sometimes it simply means:

“Mate… you’ve accumulated some miles.”

And in my case, there’s been plenty of miles.

Ironman training.
Running.
Cycling.
Cricket & Rugby.

Strength work.
Travel.
Long work hours.
Repeated loading.

Eventually the body starts requesting payment.

For me personally, that now often looks like:

waking up sore
elbows that ache
little hip clicks
tendon grumbles
lower back stiffness
reduced tolerance for “hero” sessions
slower recovery from bigger days

And honestly?

You absolutely do NOT need an elite athletic background to experience exactly the same thing.

Because I’m seeing the same signs in everyday folks in my demographic:

tradies
office workers
mums & dads
shift workers
farmers
weekend golfers
ex-footy players
former gym junkies

Many people in their 50s are now carrying:

accumulated stress
accumulated bodyweight
accumulated inflammation
accumulated poor sleep
accumulated alcohol
accumulated sitting
accumulated life load

That’s still “mileage.”

Different mileage… but mileage nonetheless.

3. So… are there now modern strategies worth considering?

Outside continued movement, cleaner eating and sleep prioritisation — which I still believe are the true big rocks — I do think there are now some newer recovery and healthy-ageing strategies worth discussing.

Because once you move into your late 40s, 50s and beyond, the conversation changes a little.

You’re no longer simply chasing:

performance
speed
aesthetics
PBs

You’re increasingly trying to preserve:

tendon health
muscle mass
joint function
energy
recovery
cognition
metabolic health
movement confidence

And importantly…

you’re trying to stay in the game.

Not dominate the game.

Just stay functional, capable, independent and energetic for longer.

Which honestly, I now think is a very mature and intelligent goal.

4. Peptides — BPC-157 & TB500

Over the last 12 months I’ve spent a fair bit of time deep-diving the peptide discussion — particularly compounds such as:

BPC-157
TB500

And look…

there’s definitely more to this space than just Instagram cowboys and biohacking influencers carrying on.

The core claims around these peptides generally centre around:

improved tendon healing
reduced inflammation
tissue repair
recovery support
collagen and blood vessel signalling
faster recovery from repetitive loading

And interestingly, I do have mates — including older endurance athletes and gym blokes — who genuinely report:

less tendon irritation
reduced soreness
quicker recovery
improved “niggle management”
better training continuity

Meaning…

there’s probably SOMETHING happening there.

But…

At this stage personally?

I’m still not convinced my own physiology truly needs peptide support.

That’s not me criticising them.

And I’m certainly not saying others shouldn’t explore the space carefully and intelligently with proper medical guidance.

I’m simply saying:

for now… I’m not fully sold that they’re the right fit for me personally.

Maybe they become more relevant later.

Maybe not.

But I still believe the foundations matter far more than the sexy stuff.

5. What I’m actually doing now

Outside continued movement, cleaner eating and protecting sleep like PPE, my own approach has actually become fairly simple.

Less “anti-ageing hype.”

More “support the machinery.”

Here’s what I’m currently doing and WHY:

Creatine

Probably one of the best-supported supplements we have.

Not just for muscle…

but also:

ATP energy production
recovery
healthy ageing
preserving muscle mass
potentially supporting brain function

At 55, preserving muscle now matters enormously.

Collagen + Vitamin C

This one makes a lot of sense to me now.

Because increasingly the issue isn’t cardiovascular fitness.

It’s tissue tolerance.

Tendons.

Connective tissue.

Joint structures.

Collagen integrity.

So supporting collagen turnover and connective tissue health now feels logical.

Morning hydration strategy

Most mornings:

boiling water
fresh lemon
pinch of bicarb soda

Simple.

But I find it helps:

hydration
gut feel
digestion
throat comfort
morning alertness

And honestly, it starts the day with intent.

Evening turmeric + lemon + honey drink

This has become a nice little nightly ritual.

Particularly during colder months.

Turmeric may assist inflammation balance, while the warm fluid, lemon and honey simply feel restorative and calming before sleep.

And at this age…

good sleep is gold.

PRP — right elbow

I had PRP into my right elbow.

And honestly?

It worked reasonably well.

Not magic.

Not overnight.

But I’d estimate roughly a 70% improvement overall.

Enough to convince me there’s probably real merit in some regenerative-style approaches.

Occasional anti-inflammatories

I still occasionally use non-steroidal anti-inflammatories in short hits when needed.

But carefully.

And only alongside:

good hydration
sensible nutrition
good gut health
and never chronically

Sometimes calming inflammation temporarily can help restore movement confidence and break irritation cycles.

Again…

not magic.

Just another tool.

At 55, I’m no longer trying to prove I’m young.

I’m trying to preserve:

movement, energy, independence, muscle, cognition, function, and the ability to keep doing cool stuff for a long time yet.

And perhaps…

that’s actually what healthy ageing really looks like.

Snowy 2 Surf Preparation 2026

Keep the engine running through winter.

Four ways to get yourself to the start line of the 2026 City to Surf on 9th August 2026 — whether you’re walking it, shuffling it, running it, or quietly thinking you’re due a Nike deal.

8-Week Build

Microapp Style Tracking

Auto-Save Progress

Built for Real Snowy Humans

✔Beat winter blues

✔Hit spring running

✔Enjoy the process

✔I love after parties

Why enter… and why prepare?

Because it’s easier to stay in motion than it is to restart from dead still. A winter target gives you a reason to move, a bit of structure, a bit of discipline, and a healthy excuse to keep the body honest. Then, when summer rolls around, you’re not dragging an old chassis into January — you’re already humming.

How this works

Scaling programs perfectly for everyone is impossible — but I’ve broken my 40 years of running thoughts into four sensible categories that cover most of the Snowy population nicely. Each plan is an 8-week build, set up in microapp style, with auto-save tracking so you can log your progress as you go.

For the most part, I prescribe time on feet and your recommended perceived effort — not “you must hold this exact pace for this exact number of kilometres.” That’s how I’d coach a bespoke athlete. This is broader, smarter, and far more practical for real people juggling real lives.

Practical, not precious No over-complication. Just useful structure, honest effort, and consistency through winter.

Effort-led Your body doesn’t care what your watch says if the effort is wrong. We train the engine and the chassis.

Trackable Each program is built to be followed and logged, not read once and forgotten like an HR email.

Something for everyone Walker, shuffler, runner, or show-off — there’s a lane here with your name on it.

Pick your lane, then let’s get moving.

The only mistake here is choosing a category that flatters your ego instead of matching your actual body. Get that bit right, and these plans work beautifully. Get it wrong, and winter bites back.

Category 1

The “Walk of Life” Plan

I love walking, nothing hurts, and the after-party will start when I finish.

This is the perfect entry point for those wanting a strong winter health target without the nonsense. We build confidence, routine and healthy time on feet — all under control, all very doable, and all moving you toward the start line in better nick than you are now.

Pampy Principles

We’re slowly building and accumulating time on feet at your healthy, controlled effort. Nothing heroic. Nothing silly. Just good, honest winter work. We’ll add a 60-second pre-session warm-up set and a 2-minute post-session tum, bum and back set so your body starts to feel a bit more athletic while you’re at it.

Low impact

Beat winter

Build routine

Link tab styled and ready — slot your final page link in later.

Category 2

The “Everyday, I’m Shuffling” Plan

A bit of walking into the odd shuffle… and no, we are not charging Heartbreak Hill head-first.

This one is for the punter who wants to move beyond straight walking, but still wants a very sensible build. We drip-feed in the shuffle, keep the effort right where it should be, and slowly let the body learn how to handle a little more bounce without having a tantrum.

Pampy Principles

We practise the walk:run (shuffle) method, always at your most appropriate intensity. That means controlled breathing, manageable legs, and progress that feels sustainable. We’ll also throw in a short body-strengthening set after every second workout so the frame starts coping better with the job.

Walk:shuffle build

Smart intensity

Extra strength support

Styled as a clickable tab now — easy to wire up once your page is built.

Category 3

The “Running Down a Dream” Plan

I plan to run, at my pace, the whole way — whatever time that has me finishing.

This is for the runner who wants to run the event honestly and sensibly — not chase fantasy numbers, not blow up for Instagram, just run the whole thing at the pace their body can genuinely sustain on the day.

Pampy Principles

While running, it’s all done at your ideal effort. There is no obsession with pace like “I must hold 5:10s.” We log building miles, matching time on feet to your best perceived effort, while throwing in a few hills and weekly running-specific strength actions to keep the structure honest.

Run whole way

Effort over ego

Hills + run strength

Yellow lane = the steady runner who wants a proper build, not theatre.

Category 4

The “Born to Run” Plan

I’m looking for a Nike contract, I wear carbon-sprung shoes, and apparently carbs are for civilians.

Righto, hero — this one is for the stronger, more experienced runner who actually wants to stretch the system. Not recklessly, but properly. If you’ve earned the right to do a bit more, this is where the upper end lives.

Pampy Principles

After a sensible warm-up period, we start stretching out and touching the upper limits. I’m recommending interval sessions, stronger hill repeats, and a longer weekend hit-out. Still structured, still smart — just with a sharper edge.

Intervals

Sharper hills

Longer weekend work

For the runner who likes a challenge and has the chassis to back it up.