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“From more than one of my mates —
‘Pampy… as I deserved, I enjoyed myself over Easter. A number of tins, a few wines, a few large meals, a few choc hot cross buns… and with so many choc eggs lying around — all those colours — yeah, I racked up a fair number.’ ‘Now, as always, I feel a tad flat — which is fine — but the worst bit? I still feel like I could do with a few more… (eggs).’”.
To be fair, I reckon I, too, got roped into the sugar flux over Easter!
.OVERVIEW
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Mate… this isn’t a willpower problem. It’s chemistry. It’s wiring. It’s repetition.
And right now? Your brain is trained like a Labrador chasing sugar.
.WHAT’S GOING ON, simply…
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👉 Refined carbs + sugar = fast dopamine hit 👉 Your brain goes: “That’s good… do that again” 👉 Repeat it enough = you’re not choosing it anymore… it’s choosing you
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The FOUR actions playing out
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THE 3-DAY RESET (THIS IS THE GOLD)
Now here’s where it gets interesting…
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FOR 2–3 DAYS:
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👉 Protein + good fats only
👉 Meat, eggs, fish, nuts, olive oil, avocado
👉 No sugar hits. No refined carbs. No “just one” Oh, and zip alcohol - this can lower your discipline!
WHAT HAPPENS (AND THIS IS THE MAGIC)
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WHY IT WORKS
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👉 Protein = blunts dopamine spikes
👉 Fat = steady energy → no crashes
👉 Blood sugar = stable → no panic eating
👉 Brain = recalibrates reward system
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Translation: You’re back in control… not your habits! Your healthy brain will make nourishing choices appealing! No fight!
THE REAL TALK
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Mate… You don’t need a lifetime diet.
But if you can’t go 3 days without sugar… you’re not in control of your food — it’s controlling you.
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ACTION STEPS
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👉 Pick 3 clean days (no excuses window)
👉 Eat when hungry — but protein + fat only
👉 Expect a bit of discomfort → that’s the reset happening
👉 On Day 4… reintroduce carbs like an adult, not a kid at a birthday party
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FINAL LINE
“You don’t beat sugar with willpower… you beat it by changing the game.”
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Until 2004, caffeine sat on the banned list for the World Anti-Doping Agency (WADA) — above a certain threshold.
Now, you don’t land on that list by accident.
So yes… caffeine works.
🏃♀️ The Performance Angle
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From 10km races to Ironman days — I was never rolling into a start line without a pre-race coffee.
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Why?
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👉 Sharper mind
👉 Slight lift in confidence (real or perceived — doesn’t matter)
👉 Better control early — less chance of blowing the doors off too soon
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And the physiology backs it up:
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☕ Helps spare glycogen (your limited “sugar fuel”)
☕ Encourages a bit more fat use — handy in longer events
☕ Reduces perceived effort — things feel just a touch easier
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Nothing magical. But enough to matter.
🧠 But Here’s the Real Play (For Most People)
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Forget performance.
This is about 'winning the morning'.
Because we all know how it goes…
Alarm goes off → and the exercise negotiation begins:
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Right ear (loud, convincing):
😈 “It’s cold…”
😈 “You need more sleep…”
😈 “You can do it later…”
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Left ear (quiet, logical):
🌞 “Just get up… 5, 4, 3, 2, 1… go.”
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And most days? Right ear wins.
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Righto, forget the exercise bit!
Step One: When that alarm rings, think, that’s my cue to get up and enjoy a brew! That’s it!!!!!!!!
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What Happens Next (Almost Every Time)
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Once that caffeine hits:
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🧠 Brain wakes up
🧠 Mood lifts
🧠 Resistance drops
🧠 Momentum builds
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And suddenly…
“Alright… I may as well get moving.”
Not every time.
But often enough that it changes your consistency game.
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The Takeaway
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☕ Yes — caffeine can enhance performance
☕ But for most people, that’s not the win
☕ The real win = using coffee to break inertia
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Because once you’re moving… everything else gets easier.
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Like all Pampy’s Post pieces…
I test it before I preach it..
Now, let’s be honest — after a hot session, most of us instinctively reach for an icy cold drink (and hopefully not a beer… just yet 🍺).
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And fair play — the science backs it:
👉 Cold fluids (even ice slurries) cool the body faster.
👉 That’s a win in the heat, post-exercise, or under load..
But…
When it comes to day-to-day hydration, the story shifts.
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WHY WARM WATER WINS (MOST OF THE DAY)
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Ice Cold Water
❄️ Slows digestive processes
❄️ Can tighten up the gut
❄️ May blunt nutrient absorption
❄️ Not ideal for ongoing hydration
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Warm (or hot) Water
♨️ Stimulates digestion
♨️ Supports smoother absorption
♨️ Promotes circulation
♨️ Feels… strangely satisfying once you’re used to it
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THE BIGGER PLAY — HOW YOU DRINK
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Hydration isn’t about smashing a litre in one hit. It’s drip-feeding the system.
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👉 Big hits = straight through you
👉 More toilet stops = more mineral loss
👉 Poor uptake = false hydration
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Instead… Sip. Often. Consistently.
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WHY THIS WORKS
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👉 Gentle on the gut
👉 Better absorption
👉 Steadier hydration of tissues
👉 Brain included 🧠
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FINAL WORD
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Cold water has its place — no doubt.
But if you’re chasing real, sustained hydration…
Think warm + slow, not cold + chugged.
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The Deep Squat – what is it?
The deep squat is your natural resting position.
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👉 Not a gym exercise.
👉 Not a “mobility drill.”
👉 Just sitting your hips down, heels on the ground, chest tall… and hanging out there..
Think: how kids sit without thinking
Think: how humans rested for thousands of years.
Now? Most adults can’t hold it for 30 seconds.
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Here's what you'll get from this 2-minute practice!
1. It unlocks tight hips (fast)
Modern life = chair, car, couch.
Deep squat:
- Opens hip flexors
- Restores internal/external rotation
- Frees up that “blocked” lower back feeling
Your back often isn’t the problem… your hips are.
2. It re-teaches your body how to move
You’re not stretching… you’re re-learning.
- Ankles, knees, hips all working together
- Restoring natural movement patterns
- Improving coordination without thinking about it
It’s movement education… not exercise.
3. It fixes ankles (the hidden limiter)
If your heels lift → your ankles are stiff.
Daily squatting:
- Improves ankle dorsiflexion
- Reduces stress on knees & lower back
- Carries straight into walking, running, lifting
Good ankles = everything downstream works better.
4. It decompresses your spine
Done right, it’s like a gentle reset:
- Spine lengthens
- Pelvis finds neutral
- Back muscles switch off
Many people feel instant relief here.
5. It supports digestion (yep… really)
This is the natural human “toilet posture.”
- Improves bowel mechanics
- Reduces straining
- Supports gut function
There’s a reason squat toilets exist.
6. It’s a longevity marker
Simple test:
Can you get into a deep squat… and get out… without using your hands?
That’s strongly linked to:
- Mobility
- Strength
- Balance
- Injury risk
Lose this… and things tend to unravel.
Step 1 — Get there however you can
- Feet about shoulder width
- Toes slightly out
- Drop your hips down
Don’t overthink it.
Step 2 — Heels stay down (non-negotiable)
If they lift:
- Widen stance
- Turn toes out more
- Or hold onto something
Heels down = magic happens.
Step 3 — Sit and breathe
- Chest tall-ish
- Elbows gently press knees out
- Slow nasal breathing
- Or just watch the footy for two sets of six tackles
👉 Stay relaxed, not forced.
Step 4 — Accumulate time
Start with:
- 20–30 seconds
Build to:
- 1–2 minutes daily
👉 Bridge up to two minutes – believe me, it isn’t that easy, now!
Step 5 — Make it yours
- Hold onto a bench
- Add gentle rocking
- Shift side to side
👉 This is not a “perfect position” game.
Now, here’s a 2 minute countdown clock ⏱️
That’s right — can you make two minutes? Daily!
02:00
Drop in, breathe, and let the body loosen up.