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GIT TRAIN — THE TRAIN WRECK MEAL
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Burger + Fries + Fanta + Choc Biscuit
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MOUTH – “NO CHANCE”
• Soft, processed → barely chewed
• Sugars hit immediately → insulin already warming up
👉 No mechanical prep = downstream chaos
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STOMACH – “OVERLOADED”
• Ultra-processed fats + additives
• Low-quality protein (if any real at all)
• Sugar + fat combo slows emptying
👉 Bloating > RefluxPoor > breakdown
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PANCREAS – “SMASHED”
• Fanta + biscuit = massive glucose spike
• Pancreas dumps insulin hard
👉 Blood sugar rollercoaster > Fat storage switched ON > Hunger returns quickly
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SMALL INTESTINE – “CONFUSED”
• Additives, emulsifiers, preservatives
• Poor nutrient density
👉 Limited real nutrient absorption > Gut lining irritation > Inflammation creeping in
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LIVER – “BACKLOGGED”
• Processes excess sugar → converts to fat
• Deals with chemical load
👉 Fat storage ↑ > Energy ↓
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KIDNEYS – “UNDER PRESSURE”
• High-sodium junk food
• Dehydration from sugary drink
👉 Fluid imbalance > Increased workload
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LARGE INTESTINE – “MESSY FINISH”
• Low fibre
• Poor gut bacteria feed
👉 Sluggish digestion > Poor stool quality > Gut health decline
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PAMPY TRUTH
👉 Calories went in… but very little value came out.
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GIT TRAIN — THE PERFORMANCE MEAL
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Steak + Green Veg + Butter + Lemon Water
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MOUTH – “PRIMED”
• Requires chewing → slows eating
• Saliva + enzymes start properly
👉 Digestion starts properly
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STOMACH – “CONTROLLED FIRE”
• Strong acid breaks down quality protein
• Efficient processing
👉 Proper protein digestion > No bloating
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PANCREAS – “CALM & CONTROLLED”
• Minimal glucose spike
• Stable insulin response
👉 Fat burning stays ON > Energy stable
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SMALL INTESTINE – “WHERE YOU WIN”
• High nutrient density
• Amino acids absorbed (repair, muscle)
• Healthy fats absorbed (hormones, energy)
• Vitamins + minerals absorbed
👉 Real nourishment > Tissue repair > Energy production
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LIVER – “SMOOTH OPERATOR”
• No overload
• Processes nutrients efficiently
👉 Stable metabolism > No excess fat storage
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KIDNEYS – “SUPPORTED”
• Proper hydration
• Balanced electrolytes
👉 Efficient filtration > No stress
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LARGE INTESTINE – “CLEAN EXIT”
• Fibre feeds gut bacteria
• Smooth bowel movement
👉 Healthy microbiome > Regular function
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PAMPY TRUTH
👉 Same digestive system… completely different outcome.
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Breathing — which you’re doing right now — isn’t just about circulating oxygen to keep you alive.
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It’s a direct input into your nervous system.
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I’ve been banging on about the physiological advantages of nasal breathing over mouth breathing for years — at rest and even during exercise (up to ~70% effort).
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But here’s something you can try right now…
👉 Right nostril breathing = Activation mode
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Before I train, speak publicly, or sit down to write something complex, I’ll block my left nostril and take 2–3 slow, deep breaths in through my right, with a controlled exhale.
Almost instantly, I'll feel a lift — a whole-body “pump”, a sharpness… like I'm ready to go.
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Why?
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My brain detects a shift toward a sympathetic (fight or flight) response.
👉 Energy rises
👉 Focus sharpens
👉 Confidence gets a subtle bump.
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👉 Left nostril breathing = Calming mode
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When I’m anxious, meeting someone new, or need to settle before a race, I’ll block my right nostril and take 3–5 slow breaths through my left.
Like flicking a switch… things soften.
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Why?
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My brain shifts toward a parasympathetic (rest & digest) response.
👉 Promotes relaxation
👉 Reduces stress
👉 Can lower blood pressure (I’ve tested this plenty of times)Your turn......
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Aging is happening — no debate.
But how you respond to it is where the game is won or lost..
This isn’t about pretending you’re 20.
It’s about refusing to act like it’s over..
🤔 My Take
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As I edge closer to raising the bat for a hundred than I am to a duck, there’s no hiding it — the body’s taken a few hits.
• Kzillions of miles on the legs
• Every sport under the sun
• A few wobbly bits
• And those weird noises when you stand up… You know the ones.
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And I’m certain of this — If I stopped moving now… I’d rust overnight.
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Here’s The Bit Most People Miss
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The body slowing down is one thing > The brain conceding is another.
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The moment you:
🏳️ Stop getting off the floor
🏳️ Stop running (even a shuffle)
🏳️ Stop playing, throwing, jumping
…you’re not just losing movement.
👉 You’re teaching your brain that you’re done.
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And the brain? It listens. Then it reinforces that story.
Less movement → less confidence → less output → faster decline
It’s a vicious little loop.
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The Play
Don’t “train like you’re young.”
👉 Move like you’re still capable..
Dial the intensity. Adjust the load. Respect the wear and tear.
But never… never hand in the movements.
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Why This Matters (The Brain bit)
Every time you perform a “young” movement, you send a signal:
🧠 “We still do this.”
🧠 “We still move like this.”
🧠 “We’re not shutting this system down.”
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That keeps:
⚡ Motor pathways firing
⚡ Coordination sharp
⚡ Confidence intact
⚡ And belief alive
👉 Belief drives behaviour. Behaviour drives physiology.
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My “Think Young” Checklist
These are the little reminders I run regularly — not workouts, just signals.
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Run (shuffle) 100m
(Both feet off the ground — we’re still runners)
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Get up off the floor — no hands
(This one separates the pack real quick)
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Skip 20 metres
(Coordination + rhythm — brain gold)
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Lie face down and arch up to watch TV
(Spine extension — we’re not folding forward just yet)
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Throw a tennis ball (or rock) at a target
(Rotation, timing, intent)
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Ride a bike… or better — a skateboard
(Balance + reaction — keeps you honest)
The Big Takeaway
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You don’t lose these because you get old.
👉 You lose them because you stop doing them..
And once the brain ticks the box that says “we don’t do that anymore”…
…it starts shutting doors.
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👉 Think young. Move young. Stay in the game.
Oh, and if none of the actions grabs your interest, you can always take up planting backyard herbs, mastering sourdough, learning a few cowboy acoustic chords, or a cycle of peptides! 🤪🤪🤪
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Let’s call it what it is… The Bulgarian Split Squat (BSS) is a mongrel.
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It’s not pretty. It’s not comfortable. And it’s definitely not entry-level.
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But… if you’ve built a bit of strength, hardened the chassis, and you’re ready to expose what’s really going on under the hood — this might just be the most valuable lower-body exercise you’ll ever do.
.WHAT MAKES IT DIFFERENT?
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Unlike your standard squat, the BSS loads one leg at a time.
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That changes everything.
🦵 No hiding behind your stronger side
🦵 No sharing the load
🦵 No “getting away with it”
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Each rep demands:
👉 Glutes firing hard
👉 Quads under control
👉 Hamstrings assisting
👉 Ankle + knee + hip stabilisers working overtime
👉 Nervous system is switched on for balance and control
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In simple terms:
More demand = more return
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THE TRUTH (AFTER ONE SET)
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You’ll know very quickly where you stand.
👉 Wobbly knee?
👉 Glute not firing?
👉 Balance all over the shop?
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That’s the point.
There’s nowhere to hide in a Bulgarian Split Squat.
Weakness gets exposed — immediately.And once you see it… you can fix it.
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WHY IT WORKS
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I bang on about this all the time:
👉 “No base, no pace.”
Your glutes — your hips — are the engine room.
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The BSS keeps a constant load on the glutes from top to bottom:
👉 No lockout rest
👉 No switching off
👉 Just continuous tension and control
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You either stabilise… or you fall over.
That’s why it’s gold.
WHO THIS IS FOR
If your sport involves one leg at a time (which is basically all of them), this transfers beautifully:
- Runners
- Cyclists
- Tennis players
- Golfers
- Footballers (all codes)
👉 Better strength → better control → better performance → fewer breakdowns
EARN THE RIGHT (DON’T RUSH THIS)
This is not your first stop.
Build into it properly:
Start here:
- Bodyweight squats
- Supported single-leg squats
- 45° leg press → progress to single-leg
Then… graduate to:
- Bulgarian Split Squats (bodyweight first)
HOW TO DO IT (KEEP IT SIMPLE)
- Back foot elevated (bench/chair)
- Front foot planted, stable
- Drop straight down (not forward)
- Keep torso tall
- Knee tracks over toes (not collapsing in)
👉 Tempo matters:
- Slow down
- Control the bottom
- Drive up through the heel