My training at 38-ish

So another year has gone by and I’m another year older. Here is a current update on my training, nutrition and other key happenings in life. If you’re interested, links to my previous annual updates can be found here: 36-ish and 37-ish.

Context and Goals
38-year-old. 180cm. 74kg.

I want to be fit enough, fast enough and strong enough to get through the daily challenges of life. With continued learning and adaptation, living healthy and well into old age.

Oh, and add a little more lean muscle too.

Once again, the caveat is that this is what has worked for me so far…

Food
What do I eat? You could call it some sort of ancestral or paleo type diet, but it’s basically a whole foods diet. It’s evolved over the years and I have reintroduced certain foods into the daily rotation like butter, cheese and the occasional slice of sourdough bread at breakfast.

For the most part, I just try to reduce or eliminate highly processed fast foods, crappy vegetable oils and added sugars as much as practicable.

On most days I’ll eat 2 meals with a snack, with at least 5 or 6 hours between meals, which allows the digestive system to have adequate time to do its job and metabolise nutrients to properly fuel the body.

As a general rule, my macronutrient breakdown would average out to be in the ballpark of:

  • 40-50% fats and oils;
  • 30% protein;
  • 20% carbohydrate.

More recently, I have been trying to add more carbohydrate into my diet to help facilitate lean muscle growth.

It’s definitely not keto which has become quite popular these days, but it’s still a fairly low carbohydrate diet and I would definitely be cycling in and out of ketosis on a weekly basis. I’ve done some occasional ketone testing and usually score between 0.5 to 0.8 mmol/L, which is considered nutritional ketosis. If you’re within this range you’re generally thought to be metabolically healthy, meaning that you’re able to switch between glucose (sugar) and ketones (a byproduct from the breakdown of fatty acids) as an energy source efficiently.

What does this actually look like on a plate? Well… quality sources of protein first, such as pasture raised beef, chicken, pork or some sustainably sourced fish. Then, a variety of leafy greens and root vegetables, and finally some good fats like avocado, butter, ghee, coconut or olive oil. Add some cheese like Gouda or Provolone to close out the meal and you’re done.

I eat plenty of eggs, bone broths and fermented foods, like kimchi and yoghurt. I drink a lot of mineral water and my coffee is almost always black. A glass of red wine, specifically a pinot noir or a classic gin martini is always welcome to round out the weekend.

I normally train in a fasted state, or after a cup of black coffee with some MCT oil. During periods of more intense training, I’ll have a serve of WPC prior to my workout, in order to help prevent the breakdown of lean muscle.

Contrary to what a lot of people think is best practice for weight management, most of my calories are usually consumed in the final meal of the day. I find that eating meals higher in carbohydrates at the end of the day allows me to replenish depleted glycogen stores, and preparing my body to train early the following day. I also have more time available in the evening to get creative and prepare larger meals.

This has worked well for me for the last 12-18 months, I’ve been able to maintain my weight and body composition easily and have had fairly consistent energy levels throughout the day.

I’ll stress this again, this has worked well for me.

Adding some additional weight to this argument is that I’m human, and I’m more likely to be sharing a meal in the evening after work with friends or family. This was the case until recently. The global COVID-19 outbreak and subsequent societal lockdowns have greatly restricted what individuals or groups of people are able to do in public. But more on that later…

Intermittent fasting and time-restricted feeding. There is a difference. As mentioned earlier, I generally eat two main meals per day. One meal post workout and one at the end of the day. I would argue that this is called time-restricted feeding, with all meals being consumed within a predetermined window of time, for example between 12pm and 8pm on a regular basis.

Intermittent fasting is exactly that. Intermittent, meaning occasional. Humans have evolved over time to thrive through seasonal periods of both excess and limited food availabilities. This is why the body can switch and use both ketones and glucose as an effective energy source.

How do I fast? Depending on the day, lets say a typical day where I do a strength workout, I might only have a 10-12 hour overnight fast while on other days I can stretch it out to 16-18 hours with ease. Occasionally on a low tempo day, I would dabble in a longer fast of up to 24-32 hours. This wasn’t very regular, Maybe only 3 or 4 times over the last 12 months.

Eating out. It’s 2020 and eating out is a part of modern life. Well it was until recently. The global COVID-19 outbreak has placed the community on lockdown which has greatly restricted people from eating out. In fact, eating out is dead, for now. A lot of restaurants have had to resort to takeout or delivery options just to continue daily operations. Many places have closed indefinitely. Hopefully in the near future some restaurants will be able to reopen, even if it means limiting the amount of customers dining at any given time.

Lucky I know a little bit about nutrition and how to cook.

Supplements
I don’t take a lot of supplements on a daily basis. I try to get all of my nutrient requirements through diet alone, with the addition of some Cod Liver Oil during the winter months to boost vitamins A and D, which among things, support optimal immune system function.

As mentioned earlier, my pre-workout is typically a cup of black coffee with some MCT oil, and I’ll occasionally use a whey protein powder pre or post workout.

Magnesium. This is probably one of the most important supplements for me. Mostly taken post workout in the warmer months or in the evenings prior to sleep. Magnesium is vitally important to over 300 biological functions in the body and these days it’s not that easy to get enough from diet alone. Add in some intense training or some elevated stress or workloads, and your requirement increases.

Additionally, over the last 12 months I have added Olive Leaf Extract during the standard cold and flu season to help strengthen the immune system.

Training
Strength and conditioning. During the last 12 months I’ve focused on two training protocols. The first being mostly completing the bigger compound lifts first, then finish up with some accessory exercises and a finisher.

That means, deadlifts, power cleans, weighted pull-ups, horizontal and vertical presses. Followed by some accessory work like push-ups, dips, cable rows, split squats and ab rollouts.

Sets and repetitions will vary from workout to workout, but generally I’ll aim for about 12-20 repetitions in total for each movement. How many sets it takes reach that total will depend on how I’m feeling on the day.

My other strength and conditioning focus has been the kettlebell lifts. These can be more dynamic and can develop strength and conditioning when implemented in circuit style training. I’ve found that I can get a higher volume in lifts during my kettlebell training phases, not to mention a good sweat.

Heavy Turkish getups (up to 50kg), farmers carries and high volume kettlebell swings have also featured consistently in my programming.

These three exercises are so good for you that you could almost base your entire strength and conditioning program around them and you’re likely to see consistent progression throughout the year.

Really simple. But simple works. I can also finish most workouts in about 30 or 40 minutes.

I’m not breaking any strength records, but I’m tracking pretty good for a guy who is nearly 40 years old. I’m athletic, generally in good health and rarely injured, meaning that I have the ability to be consistent. This allows me to be active just about any day that I choose, which is most.

Running. It’s been mostly interval work and 5km racing. Occasionally, I’ll run longer distances out to about 8km. For the most part however, it’s just the shorter, more intense runs that I feel the most benefit from.

In the last twelve months I have competed in the following events:

  • Mothers Day Classic, 4k (18:22min) (11th in category)
  • Run Melbourne, 5.2k (22:40min) (18th in category)
  • Melbourne Marathon, 5k (21:23min) (3rd in category)
  • Portsea Twilight, 4k (DNS)

I suffered severe muscular spasms in my back several days prior to the Portsea Twilight 4k which forced me not to start the event. It was a bit of a setback, and it took several weeks to recover and resume training at lighter loads which caused me to miss some of the summer circuit before the COVID-19 restrictions suspended all races.

I also competed in five virtual races with the New York Road Runners (NYRR), where you track a run locally and upload it to a global leaderboard.

Virtual Races:

  • NYRR Global Running Day Virtual, 1.6k (6:55min)
  • NYRR World Championship Virtual, 5k (22:36min)
  • NYRR TCS NYC Marathon Virtual, 5k (22:31min)
  • NYRR Resolution Run Virtual, 5k (22:34min)
  • NYRR Virtual, 5k (21:44min)

Basketball. Last year I started playing basketball again. Both socially and competitively. It’s a sport I’ve played since I was 12 years old. The only time away from the sport was from 2006-2013, when my military career took priority and I was unable to commit to the sport due to the amount of time I was away from home.

I was fortunate enough to play for Victoria in 2019 Defence Force National Basketball Championship. It was extremely competitive level of basketball and a lot of fun. It had been a while since I had played at such a high level of sport.

With other quality offensive players on the team, I didn’t shoot or score in the volume that I am normally required to do when I’m on the court, but it was great to play a lot of effective minutes and contribute to the team, especially in some of the closer contests.

The Men’s title was won by New South Wales and the women’s title went to Queensland.

Overall, I’m having a lot of fun playing sport again. I just love competing. Each night I’m matching up against players half my age so it’s a good feeling to be competitive and even beat most of my opponents on a nightly basis.

Right now my training consists of three days of strength and conditioning combined with two or three days of running (mostly easy/mid level efforts and some sprint work). Each workout will last about 30 minutes.

On the days I haven’t run, I usually go for an evening walk around the river for about an hour. I’ve found it a great way to stay mobile, relax and keep up-to-date on listening to some informative podcasts.

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March 2020. The final week before gyms were forced to close due to COVID-19.

COVID-19. With the government imposed community lockdowns in an attempt to “flatten the curve” during the global COVID-19 outbreak, I’ve had to make fairly significant changes to how I train. Firstly, the gyms are closed until further notice.

Personally, I feel that this has been a great opportunity to explore other areas of fitness. I’m fortunate enough to have spent the last 17 years in the military and have a solid understanding of “real” functional fitness. With gyms closed people have had to get creative with their workouts.

I have started to incorporate more circuit type workouts into my programming where I’ll run for 10 to 15 minutes, then conduct a series of bodyweight movements like push-ups, pull-ups, air-squats and mountain climbers then run the return leg.

Alternatively, I have a few training aids at home including some kettlebells, a sandbag, a sledgehammer, a deadball and an ab wheel that I can incorporate into home workouts.

Probably not too bad a set up for general fitness and conditioning training. Most strength based workouts are combining a variation of an overhead press with some pull-ups and goblet squats, then finishing with either high volume sledgehammering or swings.

Add in the occasional sprint workout, hike or loaded lift and carry and you’re set.

A final point. Doing something is better than doing nothing.

Lifestyle
I’m living in Melbourne, Australia. It’s my fourth year at home and I’m loving it. Being around family and friends definitely makes life more enjoyable. The importance of good social connections is often overlooked when it comes to optimising ones health and how they perform on a daily basis.

I love a cup of coffee and can be always found at cafe on the weekend post workout catching up with friends. I also don’t mind entertaining friends with the occasional get together at my apartment. The annual Hot Cider and Christmas Cocktail nights were a lot of fun and both had good turn outs.

A key point to note here is having flexibility. No-one is perfect and it’s fine to make mistakes. The important thing is to learn from these experiences. Everyone is human, and we all have to live in the present day. I make mistakes, just like everybody else. I always try to seek constructive criticism so I can make a better, more informed decision the next time a particular event crosses my path.

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Ben Lomond Track, Queenstown. At about 1450m elevation, on the way to roughly 1700m.

Travel. Last June I was fortunate enough to travel to the southern island of New Zealand for two weeks. It was my first time visiting. I spent time in Christchurch, Mount Cook, Lake Tekapo, Wanaka, Queenstown and Dunedin. During that time I was able to conduct multiple hikes saw some amazing country. I was also able to catch up with a good friend towards the end of my trip in Dunedin.

As usual, I also spent some time at the family holiday home on Mornington Peninsula. Always a great option for a lazy weekend getaway and some valuable beach time.

My studies. In December 2019, I completed a Diploma level qualification in Nutrition. Unfortunately, due to COVID-19, my graduation ceremony was postponed indefinitely. I have since received my qualification in the mail.

The global COVID-19 outbreak. As I mentioned earlier, the COVID-19 outbreak has forced the government to lockdown the community in an attempt to slow the infection rate to reduce the burden on the medical system. It’s a global problem. Almost everybody has been effected in one way or another.

I’m lucky enough to still be employed and have some sort of normal daily structure. Defence provides a critical role within many areas for the nation from national security to logistical and medical support. Many industries however, are not as fortunate and many people have been out of work for several months now.

The lockdown has changed the modern way of life as we know it. No travel. International travel has stopped. Gyms, social sports, cinemas, cafes, restaurants, bars are all closed… and the list goes on.

Forced social distancing means less face-to-face human interaction and more online interactions through social media platforms such as Facebook, Instagram and Zoom.

The thing here is that humans are innately social creatures. Telling people to stay away and isolate from each other during an incredible stressful time is kind of counter intuitive. People generally want to help each other and offer support where they can to benefit those in need, but in this case, the message has been to stay home and isolate. I haven’t seen the statistics, but it’s safe to say there will be an increase in mental health conditions relating to extended social isolation.

Some really good lifestyle tips that I’ve picked up from other people much smarter than me on keeping both mentally and physically healthy that can be applied during the lockdown and other periods of isolation:

  • create daily structure with regards to time management;
  • get daily sun exposure;
  • daily physical activity;
  • eat nutrient dense foods;
  • read more;
  • build a consistent sleeping pattern;
  • keep up social connectivity, face-to-face or via video conferencing.

Who knows what the next 12 months will bring? Hopefully, the world has found a way to better manage the whole COVID-19 situation and we’re all out and about again returning to somewhat of a normal life. One thing is for sure, society will be different in 12 months time.

Until then… Live well. Train hard. Enjoy life.

Why you should be eating bell peppers

bell peppersBell peppers belong to the nightshade (Solanaceae) family of plants, along with eggplant, tomatoes and white potatoes (but not sweet potatoes). Although most people have no problems with nightshades, they can have negative health effects for people struggling with inflammatory bowel disease or an autoimmune disease, such as celiac disease and rheumatoid arthritis.

However, more research is needed before definitive claims can be made.

Why it’s a superfood?

  • High in Vitamins A, C and B6 along with fiber and folate;
  • Good source of vitamins E and K, manganese, potassium and several antioxidants and phytonutrients.

Healthy evidence
Bell peppers are one of the highest sources of vitamin C and a single cup can provide over 200% of the recommended daily intake of this important nutrient. Bell peppers are also an excellent source of vitamin A (in the form of carotenoids).

Both of these nutrients are critical for proper immune function.

What is the difference in bell pepper colours
Most varieties of bell peppers start off green in color and undergo color changes during the process of maturation. These colour changes can range from yellow, oranges to reds and even purples.

The protein leverage hypothesis

steak-carnivore-diet

The protein leverage hypothesis states that homo sapiens, or modern humans will prioritise the protein content in food over all other dietary components, and will continue to eat until the body’s protein needs have been met, regardless of the energy content, leading to the over-consumption of food when the protein content is low.

Simply put, when there’s not enough protein in the diet, the body will crave more food until it has satisfied this requirement, regardless of the caloric content. This is likely an evolutionary adaption over millions of years, where getting enough dietary protein meant a greater chance of survival.

What does this actually mean?

Well, if you consider that if you eat 100g of steak, you will consume approx. 25g of protein. Similarly, 100g of lentils contain approx. 25g of protein.

In contrast, if you eat 100g of bread, you will only consume approx. 12g of protein, while 100g of potato chips provides approx. 7g of protein.

This would mean that you would have to eat two or three times the amount of bread or potato chips to acquire the same amount of protein, due to the lower protein content in those foods. Both items also have a much higher carbohydrate and unhealthy fat content, leading to a much higher caloric content without adding any real nutritional value.

If you don’t prioritise your protein intake, you’ll need to consume a greater amount of calories to reach your body’s protein and mineral requirements, ultimately leading to excessive or unwanted weight gain.

With so many hyper-palatable foods readily available today, this may not exactly be the ideal scenario for the large portion of society who are currently overweight or obese and constantly trying to lose excess body fat. This can incredibly confusing, especially with so many debates on what exactly is healthy or sustainable nutrition.

Currently, in Australia and New Zealand, the accepted range for dietary protein and other micronutrients is 15-25% of total energy consumed. If you’re eating mostly whole foods and are meeting these requirements, your body will be better equipped to self regulate its individual energy requirement.

This hypothesis has been studied in 2005 and again 2019 as a possible contributor to the obesity epidemic.

Cod liver oil and optimal health

Fish oil and fresh fish on light background

Cod liver oil is a fish oil supplement. It has a long history in medicine, dating back to the late 1700’s where is was first used to treat rheumatism and then rickets and a variety of other infections.

Similar to other fish oils, cod liver oil is high in Omega-3 fatty acids, which are linked to a variety of health benefits including reduced overall inflammation, improved brain function, heart health and lower blood pressure.

Cod liver oil also contains bioavailable forms of vitamins A and D, often deficient in the modern diet, provide many other health benefits contributing to optimal health and performance.

Typical nutritional profile of a 5 ml serving:

  • Calories: 45
  • Fat: 5g
  • Omega-3 fatty acids: 1000mg
  • Cholesterol: 25mg
  • Vitamin A: approx. 90% of RDI
  • Vitamin D: approx. 110% of RDI

Below are just some of the scientifically back health benefits of supplementing with cod liver oil:

Great source of vitamins A and D
Cod liver oil is incredibly nutritious food, providing approx. 90% of the daily requirement for vitamin A and over 100% of the daily vitamin D requirements.

Traditionally cod liver oil was given to children to support proper growth and brain development, stronger bones and a general protection from infection. It was also taken by mothers during pregnancy and breast-feeding to support the optimal development of their infant.

Vitamin A has many roles in the human body, including maintaining eye health, the immune system, brain function and healthy skin.

It is also one of the best food sources of vitamin D, which has many important roles in the body including brain health and maintaining bone homeostasis by regulating calcium absorption.

Reduced inflammation
Inflammation is a natural process that helps the body fight infections and heal injuries.

In some cases however, this inflammation may continue at low levels for extended periods of time. This is known as chronic inflammation, which is harmful and may increase the risk high blood pressure and several other health conditions.

The omega-3 fatty acids in cod liver oil may help suppress chronic inflammation.

Improved bone health
Having strong bones is incredibly important, especially as you enter advanced age. It is common for people to begin to have a reduction in bone density levels from about the age of 30 years. This can lead to fractures and breaks later in life, especially in women after menopause.

Cod liver oil is a great dietary source of vitamin D and may reduce age-related bone loss. That’s because it helps your body absorb and regulate calcium, which is a necessary mineral for strong and healthy bones.

Reduced joint pain and rheumatoid arthritis symptoms
Rheumatoid arthritis is an autoimmune disease that is characterized by damage to the joints.

There is currently no cure for rheumatoid arthritis. This study however, suggests that cod liver oil may reduce joint pain and improve some of the symptoms of rheumatoid arthritis like joint stiffness and swelling.

In fact, cod liver oil has been used to treat patients with rheumatism since the late 1700’s.

Supports eye health
Cod liver oil is a great source of omega-3 fatty acids, in particular DHA and vitamin A, both of which may protect against vision loss from age related and inflammatory eye diseases.

To summarise
Cod liver oil is an incredibly nutritious food supplement. It is convent and contains high amounts of Omega-3 fatty acids, along with bioavailable forms of vitamins A and D which are important to optimal health and performance.

Traditionally used to support the proper growth and development of young children, it also has many other health promoting benefits.

Adding cod liver oil to your diet may provide health benefits such as improved bone density, an increased protection against general illness and a reduction in joint pain for those suffering from rheumatoid arthritis.

In general, dosing is usually between 1 and 2 teaspoons (5-10ml) per day. For those who can’t handle the taste it also comes in capsule form.

Alternatively, you can add your daily dose to a small glass of fresh juice or water.

Why organ meats belong in your diet

Instant-Pot-Chicken-Liver-Onions

There a few foods that actually deserve the title of “superfood”. Liver, along with many other organ meats like kidneys and hearts are some of the most nutrient dense foods on the planet. 

Our bodies evolved to eat these foods and to draw nourishment and energy from them. We didn’t spend millennia gulping down multivitamins and sports supplements.

Once a popular and treasured food source, liver, along with other organ meats, have fallen out of favour as nutritional staples.

The reality is that our palates and routines have evolved far from some of the foods we most need for optimal health. Instead, people are chasing the regular sugar highs that come with more modern, overly processed and hyper palatable “foods”.

Organ meats have an excellent nutrient profile. High in protein and low in calories, some of the key nutrients that are important to optimal human function are found in organ meats such as liver, include:

  • Retinol. The active form of vitamin A, which is crucial for healthy skin, fertility and pregnancy, vision, and immune health;
  • Choline. Critical for DNA synthesis, brain function, and a healthy nervous system;
  • Iron. Another essential nutrient that helps carry oxygen around the body. The iron in liver is heme iron, the kind most easily absorbed by the body;
  • B12 and folate. These nutrients are crucial for methylation, which affects everything from gene expression to the production of neurotransmitters to detoxification;
  • Zinc and copper. Zinc and copper work together to influence immune function, metabolism, and the nervous system. A single serving of liver provides enough copper for an entire week.

Sadly, most people today don’t like the taste of liver, and beef kidneys and heart aren’t high on the list either.

How to get more organ meats into your diet
Here are a few ways to get more organ meats onto your plate:

  • Pan fried. Liver goes well when fried with onions;
  • Bolognese sauces. Liver and other organ meats can be chopped or minced and then mixed with regular ground beef and added to pasta or vegetable dishes;
  • Burger patties. As with Bolognese sauces, chop or mince organ meats and mix it with ground beef to make highly nutritious burgers;
  • Adding lots of spices. By adding lots of herbs and spices, you can use strong flavours to help disguise its taste.
  • Soaked in lemon juice. Prior to cooking will reduce the strong flavour.

The bottom line is that liver and other organ meats like kidneys and hearts are a greatly underrated food source. Naturally nutrient dense and low in calories, they make a truely valuable addition to any nutritional strategy.

My training at 37-ish

Goals
Fitter. Faster. Stronger. Wiser.
With continued learning and adaptation. Always tinkering.

Context: 37-year-old. 180cm. 75kg. Soldier. Student.

Basically, I want live well into old age, being able to contribute to society and avoid chronic disease (for as long as possible).

How do we do this?

As a start point, using the basic human evolutionary blueprint and applying it to the modern environment, I have found that for me, it has allowed me to look, feel and perform to a pretty good standard without too much compromise.

Simply put, try to keep my metabolism as healthy as possible (by eating whole foods), keep enough muscle mass and remain as mobile (by being active) as I can so that I can actually get around and do everything I want to do for as long as possible… and hopefully help a few people out along the way.

Once again, the caveat is that this is what has worked for me so far…

Food
For those who don’t know me, I have been following Paleo type nutrition for nearly seven years now. For the most part it’s just eating whole foods as often as possible, and cutting out highly processed vegetable oils and sugars as much as practicable.

I rarely count calories and eat when I’m hungry. On occasion, I’ll track using a smartphone application to get a ballpark estimate of how balanced my food intake is. Generally, I’d say my macronutrient breakdown would be roughly:

  • 50-60% fat;
  • 20-25% protein;
  • 15-20% carbohydrate.

Is that keto? Technically, no. It would be pretty close and there would definitely be times through out the year that I would naturally cycle into ketosis.

I normally train in a fasted state, or after a cup of black coffee with some MCT oil and collagen.

My basic plate is a piece of animal protein with a bunch of vegetables and/or salad topped off with some butter or olive oil and sea salt. I eat plenty of eggs and I enjoy full-fat cheeses and dark chocolate (85% min). Mineral water, black coffee and red wine, specifically pinot noir are my drinks of choice.

Mostly I’m eating two meals per day, usually after I have trained. Most of my calories would usually be consumed in the final meal of the day. Mostly because I have more time available in the evening to prepare larger meals.

Another reason would be that I’m more likely to be sharing a meal after work with friends or family and sometimes it’s just easier. Being flexible and understanding the process is key here. There’s nothing worse than being “that guy or girl” who doesn’t eat at a group meal because it’s five minutes into a proposed fasting window.

Finally, when you’re a person who is generally a eating low-carbohydrate diet, getting all of your carbohydrates in the evening can replenish glycogen stores (energy stored in the muscles), and the elevated insulin response helps produce more tryptophan, which allows the process of converting serotonin into melatonin, leading to a more restful sleep.

On occasion, I will eat a third meal, typically if I’m doing a bit more physically at work, if I’m planning an evening workout or if I’m hungry. Super simple.

Intermittent fasting and time-restricted feeding. There is a difference. As mentioned earlier, I mostly eat two meals per day. One meal post workout and one at the end of the day. This is called time-restricted feeding. All foods are consumed within a window of time, for example between 12pm and 8pm.

Intermittent fasting is exactly that. Intermittent, meaning occasional. I am metabolically flexible, meaning that I am well adapted to using fats or ketones as an energy source, allowing me to go longer periods of time without feeling hungry or craving food. Occasionally on a low tempo day, I would dabble in a longer fast of up to 24-32 hours. This wasn’t very regular, maybe once every 8 to 10 weeks.

Most weeks I eat out with my team mates on a Friday morning at a local cafe, and with friends one night which would usually lead me to the local Vietnamese Pho restaurant.

Supplements
I generally don’t take a lot of supplements on a daily basis. I really try to get everything through whole food nutrition. My pre-workout is usually just a cup of black coffee and I randomly use a whey protein powder post workout. Outside of that, it’s only occasional cycles of fish oil, cod liver oil and magnesium.

Magnesium. This is probably one of the most important supplements for me. Mostly taken post workout or in the evenings prior to sleep. Magnesium is vitally important to over 300 biological functions in the body and these days it’s not that easy to get enough from diet alone. Add in some intense training or workloads, and your requirement increases.

During the winter months I spend a bit more time indoors and get a little less sun exposure, so I add about a 10ml of Nordic Naturals Cod Liver Oil every other day. The Cod Liver Oil is a good source of DHA along with Vitamins A and D, which have a variety of health related benefits.

Training
Strength and conditioning. The last 12 months I’ve focused on compound movements for general strength and conditioning such as deadlifts, power cleans and overhead presses. The break down of sets has varied, with a focus of no more than 10-15 working repetitions per movement.

Heavy Turkish getups (up to 50kg), farmers carries and high volume kettlebell swings have also featured consistently in my programming.

These three exercises are so good for you that you could almost base your entire strength and conditioning program around them and constantly see improvements throughout the year.

More recently, I have broken down my workouts into the following workout template:

  • Vertical press/pull, hinge and loaded carry;
  • Horizontal press/pull, hinge and loaded carry.

Really simple. But I’m finding that keeping it simple is working well for me. I can also finish most workouts in about 30 or 40 minutes.

I’m not setting any world records with my weight training but I’m fairly strong and athletic for a nearly 40 year old, 75kg guy. I’m rarely injured and generally have the energy to perform every day. Oh, I can also run reasonably quick.

Running. It’s been mostly interval work and 5km racing. Occasionally, I’ll run a longer distance out to about 8km, but the days of longer endurance distance running are in the past. For me, its too taxing on the body, and just takes up too much of my time. My preference lately has been to run 50m to 400m intervals and every now and then I just get out and run around for 20 or 30 minutes.

I’ve enjoyed running some of the major running events throughout the year. Firstly, it’s nice to have short term training goals, but I believe that it can give you a pretty good snapshot of how you compare physically (at least when it comes to running) across society in general.

In the last twelve months I have competed in the following events:

  • Mothers Day Classic, 4k (17:43min)
  • Run Melbourne, 5.2k (23:09min)
  • YMCA Fathers Day Run, 5k (23:37min)
  • Melbourne Marathon, 5k (24:14min)
  • Portsea Twilight, 4k (17:43min)
  • Sole Motive Sunset Series Zoo Run, 5k (22:47min)
  • Sole Motive Sunset Series The Tan, 4k (17:20min)
  • Run for the Kids, 5.2k (23:48min)

I also competed in two virtual races with the New York Road Runners (NYRR), where you track a run locally and upload it to a global leaderboard.

  • NYRR Valentines Day Virtual, 5k (23:02min)
  • NYRR NYC Half Virtual, 5k (22:25min)

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Right now my training consists of three days of strength and conditioning combined with two or three days of running (mostly easy/mid level efforts and some sprint work). Each workout lasts about 30 or 40 minutes. This gives me a total of about three to four hours of dedicated training per week which allows me to have more free time to enjoy some of the other things in life, such as coffee and hanging out with friends and family.

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Lifestyle
Living in Melbourne, Australia. This is home. Most likely for another 2 years. Being around family and friends definitely makes life a little easier. The importance of good social connections is often overlooked when it comes to optimising ones health and performance.

A key point to note here is flexibility. No-one is perfect and you’re aloud to make mistakes. Everyone is human, and we all have to live in the present day. I love a cup of coffee and can be always found at cafe on the weekend post workout catching up with friends. I have my nights out which will almost always end up at a local wine bar.

Sleep. This is really important if you want to be at your best. I’ve tried really hard to get as close to 8 hours a night of solid sleep. Having a cool and dark place to sleep is a good start, combined with a fairly standard daily wake time (ie: fairly close to sunrise) will set you up for success. There is whole post here to flesh out this topic alone.

Sleep quality will impact your energy levels, blood pressure, insulin sensitivity, body composition, overall immunity, heart disease risk. The list goes on… It’s the closest thing to the mythical “magic bullet” for health and performance.

This year will be my 16th as a soldier. Almost a lifetime. Whilst I don’t do too much soldiering these days due to my current role and position, I think it’s still important to keep those skills refined.

While it isn’t soldiering, I do like hiking and camping. Being outdoors is a pretty good escape. I try to get out every now and then for an overnight hike with friends, just to take some time out from the plethora of electronic devices and social media platforms that seem to take up so much of our lives today.

I was lucky enough to get away in January for a 3 week vacation to New York City. This was my fifth visit and it never ceases to amaze. I did a bit of sight seeing, revisiting some favourites, saw a show on Broadway, got to an NBA game and got to see my team win. Had the opportunity to meet new people and catch up with some old friends. I also drank a fair bit of coffee during the day and hot apple cider in the evenings.

Later this month I’m heading to the South Island of New Zealand for 10 days. I’ve never been and it’s something I’ve been looking forward to for sometime. I’m hoping to get a glimpse of the Southern Lights and maybe a bit of alpine hiking.

My parents have a holiday house on the Mornington Peninsula which I try to get away to every couple of months for a weekend. I’ve been going there my whole life and there is just something about coastal communities that is just relaxing.

My studies. This year I will complete a Diploma level qualification as part of a Bachelor of Nutrition. Doing this via correspondence which has it’s own unique set of challenges but overall I am enjoying it.

I don’t know what the next 12 months will bring, but I’m going to keep on tinkering and fine-tune ways to optimise health and performance as I move forward into the future.

How to get more fat in your diet

a heart shaped butter pat melting on a non-stick surface

Most foods that we eat today have some amount of fat content. 

Fat is an amazing flavour enhancer. It makes everything taste better.

Many people are starting to accept that fat is not all bad and have started to make the shift into lower carbohydrate diets. The thing is, when you lower your carbohydrate intake, you will need to increase one of the other macro-nutrients, protein or fat.

From a nutritional perspective, humans have evolved eating mostly protein and fats. In fact, it was the shift into eating more fatty tissue and organ meats that made cognitive revolution occur. This is also known as the development of the human brain.

More recent times have led to the vilification of dietary fats, however it’s not all bad. Additional to providing flavour, dietary fat from whole food sources provides the necessary intake of valuable fat-soluble vitamins A, D, E & K.

More and more research is proving that the real enemy is excessive carbohydrate and processed “food” consumption, combined with an overstressed, sedentary lifestyle, that is causing the explosions in obesity and chronic “diseases of lifestyle” that are so common in present day populations.

Here is a bunch of ways to get more fat into your diet:

Use whole, full-fat ingredients
It’s time to remove all of the low-fat or lite food products from the pantry and refrigerator.

Look for full-fat dairy products. Milk (if tolerant), butter, cream, yoghurt and cheeses. Add in avocados and some pastured eggs. Try to add natural fats rather than avoid them entirely.

Fatty cuts of meat can be more flavourful, and are often cheaper than leaner cuts. Wild salmon and sardines contain high amounts of important omega-3 fats and make valuable additions to the dinner plate.

Cook with fats
Cook your vegetables, meats, fish and eggs in natural fats like butter, ghee or coconut oil.

Use a variety of natural fats for flavour
Different fats can provide different flavours to your food. This will create variety to your meals without too much complication.

Try experimenting with these fats and oils:

  • Butter and ghee;
  • Lard, tallow, duck fat, or any other animal fat;
  • Coconut oil;
  • Olive oil;
  • Macadamia nut oil;
  • Avocado oil.

Top your dishes with butter or oils
A drizzle of oil. A dollop of sour cream. Melt some butter. You can top off almost any dish with some health promoting fats.

Garnish with high fat foods
Avocado. Cheese. Olives. Nuts and seeds. All of these high fat foods are packed with nutrients and important fat-soluble vitamins, so add these to your meals when available.

Eat more cheese
Cheese is a simple addition to any meal. It can even work as an appetizer. It goes with just about anything and can be eaten at anytime of the day. Packed with both protein and fat it makes a perfect addition to any meal or gathering.

If you are sensitive to dairy products, you may be able to tolerate hard cheeses such as Parmesan, Cheddar and Gouda as they have generally low amounts of lactose that most people will be able to manage small to moderate amounts.

Cheese is often served as dessert in my house.

Blend fats into your coffee or tea
Adding coconut or MCT oil to your morning coffee or tea is quick and easy. Full-fat cream works just as well and will give you that milky flavour with very little lactose content.

The combination of caffeine and MCT’s will provide you with some mental clarity, make you feel more alert and focused, as well as reduce the typical caffeine crash.

It will prime the body to shift from glucose to fat as a fuel source which will also keep your appetite suppressed for longer.