Today’s post is not about updates to the website (though there are some minor ones); rather some new resources and references to information.
Supplements
As I’ve mentioned on other pages, I try to stay away from supplement recommendations for a few reasons—including potential conflicts of interest, lack of substantiated information or an abundance of misinformation even to lead me astray, and the often absence of clinical data to support—but mostly because their need, use, and effectiveness can be so individualized. All that said, I do often get asked about what options there are or what I take. What I’d like to offer are some of the most comprehensive reviews of performance-enhancing (using ‘performance’ in the most holistic manner possible) sources of information for supplements. These podcasters have experimented with and researched supplements far more than I, and I cannot vouch for or against much of what they have to say–click on the embedded information below to view them.
You can also find tons of information in Rhonda Patrick’s podcasts if you want to go ‘deep’ on any of these supplements. See the link below. As for what I take (another frequent question), I will say that in addition to trying to get as many nutrients as possible through a whole food diet, I do regularly supplement with fish oil, glucosamine, vitamin D-3, magnesium, whey protein and collagen peptides, occasionally creatine phosphate, and MCT oil when in ketosis.
https://www.foundmyfitness.com/episodes
Another question I am asked a lot is how to be more consistent, or how to develop better habits. This recent podcast really articulated a lot of topics within the psychology of habit-forming far better than I ever could, including the use of accountability (e.g. having a workout partner or making goals public), and the use of rewards–both negative and positive (I have some great examples of personal reward systems I use that I didn’t even realize was such…perhaps I’ll post some examples in the comments sections if someone inquires or leads the commenting!).
Finally, I wanted to offer another scientific piece supporting some of the nutritional approaches I suggest in the basic jump start program. This is a nicely written piece on the benefits of intermittent fasting, time-restricted eating, and developing metabolic flexibility. Like many NEJoM manuscripts, it is just scientific enough to challenge those of us in the field to keep up, but written simply enough for all audiences to follow. If you need access to the full hard copy (which is available for free if you do the ‘free subscriber model’), let me know and I can help you get a copy.
https://www.nejm.org/doi/full/10.1056/NEJMra1905136
Hope you enjoy!
The quote on my computer this week was: “It’s not what you know, it’s what you do consistently“
My favorite new egg photo has a couple of fried eggs over a sausage roll with Siracha sauce on top, but I also can’t help but share the inside of this morning’s omelet—octopus, hot peppers, mushrooms, and avocado.
