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The Coca-Cola Timeline Effect
I found myself at the 25 km mark during the marathon portion of the Hawaiian Ironman. I had already completed a 4 km swim and a 180 km bike ride before reaching this point. Knowing that I still had 17 km to go along a blazing hot highway flanked by black lava, I realised that I needed something to ignite my competitive spirit if I wanted to avoid merely walking—or meandering—my way to the finish line.
The aid stations provide cold icing water, sports drinks, bananas, jelly babies, sports energy bars, and, like a divine gift, COLD COKE (both carbonated and flat). For most athletes who have experienced this situation before, it becomes second nature to swarm toward the Coke! We know that there's only one thing that can get us home as quickly as possible. "Coke is it; you can't beat the feeling," as the jingle goes.
Here's what is happening in my body!
1 second: The familiar taste sparks an immediate boost in mental energy and confidence—a dopamine hit!
2 minutes: The simple sugar (fructose) rapidly enters my bloodstream, providing instant energy to my brain and legs.
5 minutes: My pancreas notes the surge in blood glucose but has no need to release insulin as I am on the go and require immediate energy for my brain and muscles. At no point does insulin play a role in storing energy as fat - not now!
15 minutes: The inclusion of caffeine gives my brain a supercharge of self-belief, and with the added sugar, I have adrenaline, dopamine, and serotonin signalling to my brain that I can not only make it home, but also win. I push through another 6 kilometres, seemingly unfazed.
25 minutes: My blood sugar has dropped to extreme hunger levels. I have lost almost all self-belief, good manners, and my running form has me shuffling aimlessly. The next aid station is 400 meters away but looks 7 kilometres away.
Thankfully, I make the aid-station, and my zombie brain leads me to black death.
Boom! Crash! Boom! Crash! Boom….MADE IT!
The take-home: Extreme conditions require extreme fueling! Coke is effective and best when you are going hard and need a necessary kick!
I NEVER drink Coca-Cola other than from the 25km mark of the Ironman.
If one is sedentary or a child, expect consumption to significantly disrupt hormone balance and blood glucose levels. There are better choices.
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Do Ketone (ester) drinks work?
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The 14-day nutrition program, reboot#19, starts Monday 17th Feb – CLICK HERE
One significant purpose of the reboot is to provide healthy and relative ketosis.
To (very much) simplify, we can favour either sugar or fat to drive our mental & physical energy.
Poor food choices (mainly refined carbohydrates), inactivity, sustained mental stress, and poor sleep typically drive the sugar pathway in most people.
The right dietary carbohydrate balance will produce healthy (often necessary) ketosis in most people.
I practised & trialled the upcoming reboot three weeks ago, and I tested my blood ketone levels daily for 14 days – see below.
Reboot Days : Blood Ketones (mmol/L)
1
2
3
4
5
6
7
8
9
10
11
12
13
14
0.1
0.1
0.2 0.2 0.2 0.5 0.6 0.6 0.9 1.0 1.0 1.2 1.1 1.0 I included 1 x 30g Ketone Aid supplementary drink daily from Days 9-14 – CLICK HERE
Basically, the ketone ester drink provides ready-to-go energy to my brain & muscles. This (sort of) meant two things.
1) My body is wired to prefer fat as my primary fuel source. According to DEXA scanning, I store 2,000 calories in sugar and 60,000 calories in stored body fat. The data suggests that the ester continues to encourage the breakdown of naturally stored fat, which could benefit some individuals.
2) Since ketones are benefiting my brain and body, my appetite has decreased from the increase I experienced during the Christmas period. This feels right, and my wife has noted the economic benefit.
Now then, all of the above may not sound all that convincing, and quite rightly, the jury is still out on ketone ester consumption. However, I guess I'd probably use them again when appropriate.
A special note for rebooters - my data shows (in most people) the reboot plan will have your blood ketones reach their max level by Day 8-11 - then - with optimal fat-burning established - and or - you reach your 'right' weight (body fat ratio), the ketones will begin to drop.
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Feeling clunky getting out of bed?
Here are three proven degreasing strategies.
Attention: "mainly" men over 45!
If you feel like a tin man getting out of bed, here are three things to do before you make a comment, see a doctor, or give up!
You roll onto your side, push yourself up, and swing your legs off the bed, hoping to find the ground. After pushing yourself up, you wait for a moment for the dizziness to settle, take a deep breath, and finally stand. Your back now resembles a question mark, your hips feel stiff, and your knees feel like those of a linebacker who has played one season too many. You shuffle slowly to the bathroom.
A steaming hot shower helps slightly straighten your posture, giving you the boost you need because it's time to put on your socks! Oh and you don't dare forget to take your three anti-inflammatories for breakfast.
Anyway…you get the picture!
Before accepting this for the back nine of life, consider these three well-proven strategies for reducing inflammation and degreasing those rusty joints.
ONE - Completely eliminate sugar, gluten, and alcohol for the month. While a little won't hurt you, the cumulative effect matters. These substances can cause inflammation in most people and contribute to premature aging.
TWO - My data indicates that nearly every man over 45 is dehydrated to some degree. Purchase a large reusable water canister, add a Voost Magnesium tablet, and fill it up three times daily. Almost always, this problem is solved.
THREE - Walking is a skill most people learn by 9 months. It is, and always will be, the greatest of all time (GOAT) exercise for many. Just 30 minutes of brisk walking daily is all you need to tick the box.
My observation shows that including these three simple and free daily activities significantly improves the aches and pains associated with aging.
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Golf-Specific Strengthening Program#2
While I love golf, I rarely play.
However, when I do play, I like to hit the ball as smoothly & accurately as possible. As practice and regular play is out for me, undoubtedly, I find the following exercises help my swing mechanics (and many others).
In Pampy Post MAY24a - CLICK HERE - I posted an introductory video of golf-specific exercises.
For those feeling assured enough for an advanced set, check out my new actions below .
⚕️ As always, start lightly and get assurance from your health professional if you feel unsure.
"I can attest these actions offer ZERO benefits to chipping & putting"
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Action
Reps
Sets
1
Goblet Squat with ‘Standing’ Rotation
3
8
2
Single Arm Supported Squat Rotations
3
16
3
Row & Rotate
3
6L/6R
4
Step & Rotate
3
6L/6R
5
Upright Row
3
10
pdf. Program - CLICK HERE
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Hot vs Cold Therapy!
There's a growing trend in health hacks towards cold therapy (ice plunges) and hot therapy (sauna; both dry and steam). I've practised both techniques over the years and have seen positive results.
I believe that both cold and hot modalities are valuable additions to a healthy lifestyle. However, regular and appropriate exercise, balanced natural nutrition, and prioritising good sleep hygiene far outweigh the health benefits of hot and cold therapy. In fact, I would say that hot and cold therapy contributes only about 2% to overall good health relative to these three key components.
That said, based on legitimate data regarding health benefits, if I had to choose one over the other, I would pick the sauna.
Some reputable health benefits from sauna include:
☀️ Cardiovascular health: May help lower the risk of stroke, high blood pressure, and cardiovascular disease, while also improving cardiovascular fitness.
☀️ Pain relief: This may assist in alleviating pain caused by conditions such as osteoarthritis, fibromyalgia, and rheumatoid arthritis.
☀️ Muscle soreness: May help with muscle soreness and fatigue after exercise with increased blood flow.
☀️ Stress and anxiety: May help reduce stress and anxiety with a serotonin boost.
☀️ Respiratory health: May help with common respiratory ailments like asthma with vasodilation of the pulmonary system.