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Book review: Lifespan (David Sinclair)
Lifespan: Why We Age – and Why We Don’t Have To is a remarkable book by Harvard professor David Sinclair. Sinclair postulates that aging is a disease and can be “cured” by activating the right pathways. The author David Sinclair is a Sydney-born biologist who earned his Bachelor of Science and PhD at the University of New South Wales (NSW). He is now a professor in the Department of Genetics and the co-director of the Paul F. Glenn Center for the Biology of Aging at Harvard Medical School. He also has a lab in his alma mater UNSW. His work focuses on aging and how to slow it down or…
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20 things to try in 2020
This is a different spin on new year’s resolutions, inspired by Gretchen Rubin. If you are keen on testing new stuff and/or building new healthy habits in the new year, here is a list of 20 things to try in 2020. Food and nutrition Eat a new fruit, vegetable, legume, nut or seed every month. Eat with friends or family at least 3 meals per week. Cook a meal at least once a week. Try a new cuisine. If you eat meat, buy it from an ethical butcher such as Feather and Bone or The Ethical Farmers. If you drink, do Dry July or Ocsober. If you don’t, give up…
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Caffeine for combat sports
Caffeine is one of the few ergogenic substances backed by science, but it has different effects depending on the type of exercise. While its effects on endurance and strength have been widely studied, the role of caffeine for combat sports remains relatively unknown. What are combat sports? Combat sports is a broad category of disciplines that involve one-to one fighting. This includes traditional martial arts, such as taekwondo and judo, but also boxing, Brazilian jiu jitsu, mixed martial arts (MMA) and fencing. Combat sports can involve grappling, striking, or a combination of both. Recommendations for caffeine supplementation Common recommendations for caffeine as a performance-enhancing supplement are 3-6mg per kg bodyweight…
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Product review: Edge Electrolytes
Hydration is very important for athletes but water alone is not enough; you need to replenish the electrolytes that are lost in sweat. Edge Electrolytes is a new product in the Australian market of hydration sports supplements. Read on to find out what is special about Edge. Edge Electrolytes The product is manufactured by Pure Aussie Sport and comes as a powder in single-serve sachets that can be bought individually or in boxes of 12. Edge is unique because it’s made with concentrated ocean water, which provides more than 70 essential minerals, including magnesium, sodium and potassium. If this doesn’t sound appealing to your tastebuds, you’ll be pleased to know…
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Beer as a rehydration drink
Beer is a popular “post-workout” drink. It is not commonly treated as a sports supplement by athletes but as a post-competition reward and social lubricant. Is there any merit in using beer as a rehydration drink? Rehydration Rehydration is essential for recovery and performance. Athletes can lose large amounts of fluids and electrolytes through sweat during training and competition, which need to be replaced accordingly. Thus, rehydration beverages should contain water, sodium, potassium and carbohydrate (1, 2). Sodium and carbohydrate are of particular importance because they help absorb and retain water (2). The actual amounts of each component will depend on the type of event, etc. (1). Nutrients in beer…
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Product review: Keto Nutrition sports supplements
It’s undeniable that keto (i.e. the ketogenic diet) has gone mainstream. Keto recipes are flooding the internet and keto food products the supermarket shelves. Sports supplements are not an exception, with Keto Nutrition being one of the newest brands in the market dedicated to athletes who choose this nutrition strategy. Disclaimers: I received a sample pack free of charge from the manufacturer. I do not advocate for a ketogenic diet for healthy people or athletes as a blanket statement. The supplements Keto Nutrition offers a range of sports gels, protein bars, hydration powders and exogenous ketones (exogenous = from outside, meaning ketones you consume instead of produce in your body).…
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Becoming a Krav Maga instructor
I have written about my story with Krav Maga before. In short, going back to some sort of martial art/combat discipline had been in the back of my mind since we moved to Australia. Same for my husband. Eventually he started training at KMDI (Krav Maga Defence Institute) and he invited me to try it. I liked and joined, initially as “conditioning” for my lifting. In that first article I talked about why my perspective changed. Part two is about becoming a Krav Maga instructor. Learning Krav Maga I grew up as a fat kid who was not very physically active. We did PE (Physical Education) in school once a…
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Product review: Prepd Hydration
I first heard about Prepd Hydration from the Sports Dietitians Australia newsletter. These performance drinks are certified by HASTA, which means they do not contain any banned substances. These products have been developed in partnership with researchers at Flinders University. The drinks Prepd Hydration drinks come in 2 varieties: Prime and Recover. These are designed to be taken pre- and post-event, respectively. Both types come in 2 flavours: mango + passionfruit and strawberry + kiwi. All beverages come in 350ml bottles and are ready to drink. Prime contains resistant starch to improve fluid uptake. They should be consumed 6-18 hours before exercise. Recover contain the electrolyte needed to replenish fluids…
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End of Year Review 2018
This is my second instalment of the end of year review (see last year’s here. I took the idea from Katy Bowman, who has been doing a version of this review (geared toward movement) in her podcast (find this year’s here and last year’s here). The questionnaire has been adapted from Robin Blanc Mascari‘s original questions. Completing and Remembering The Previous Year What was your biggest triumph this past year? To get invited to do the Krav Maga instructors course What was the smartest decision you made this past year? To stay in Sydney even though it meant a long-distance relationship What one word best sums up and describes this…
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New Year resolutions and other goal-setting strategies
January 1st is the date most people choose for starting (or re-starting) new habits. Many people set New Year resolutions but, sadly, not many follow through. Does this mean New Year resolutions are bad? It depends. Know yourself The reason why resolutions work great for some people for not for others is that we are all different. More precisely, we respond differently to outer and inner expectations, according to the amazing framework developed by Gretchen Rubin. She has categorised people into four tendencies, of which upholders are the most likely to set and meet New Year resolutions. Obligers may meet them if they are accountable to someone other than themselves.…
