Happy Monday friends,
Hope you've had a restful weekend.
Here's something that I'm acknowledging as I approach my 37th birthday in the midst of a busy period of life: the significant importance of setting a foundation of health in your 20s.
It might seem like a pretty obvious thing to say, but hear me out.
Right now life for me (and many others in the midst of parenthood, jobs, business, extra responsibilities etc) is in a state of flux.
You know when you open up a browser and see a million tabs? That's my mind right now.
But in the midst of all that, I'm very grateful that my training and nutrition habits were locked in during my 20s.
Why?
Because with more responsibilities (and far less free time) this continued + sustained investment into my health way back when is helping me maintain a solid foundation in the present day.
As I discussed in my previous email, my training is a little less structured, meals are more about convenience done in a smart way as opposed to elaborate recipes – but I still feel pretty good.
When life gets super busy, remember this – it's harder to suddenly rise to the occasion, and you're more likely to fall to your level of preparation.
So in our 20s – even though the temptation is there to live life a bit more recklessly, party, and put health on the back-burner – it's a much smarter investment to prioritise it, build it and nurture it as a safe bet moving into our 30s.
So dial in healthy meal habits more often than not (plant-rich of course). Get in the gym with a clear idea of what you want to do. Prioritise sleep (trust me on that one as a new Dad).
I've come to learn over the years that our ability to show up in business, parenting, for our friends and family and just life in general is inextricably linked to how well we take care of ourselves.
Start as early as you can.
Green tea vs coffee
Two of my favourite drinks. Some nuances in terms of their health benefits.
How should you approach both of them? Here's a quick lowdown:
- Caffeine – coffee has around double the caffeine of green tea (50mg vs 100mg)
- Energy style – green tea provides a slower and calmer release of energy (likely due to l-theanine) whereas coffee provides a stronger jolt
- Antioxidants - green tea is rich in catechins (especially epigallocatechin gallate) which are anti-inflammatory and reduce oxidative stress, while coffee is high in polyphenols – in particular chlorogenic acid which supports blood glucose control, reduced inflammation and heart health
- Stress – green tea is much gentler whereas coffee can be a bit more jittery and raise cortisol, espsecially when consumed on an empty stomach
It all depends on what your aim is. For me if I'm aiming for a more calmer sense of focus throughout the day, I'll opt for sencha green tea (or matcha).
But if I'm looking to be explosive – ie before a morning training session – I'll have a black coffee.
Here is the sencha green tea and matcha that I use, and also the coffee that I use; explore them and see if they'll work for you.
Anyway friends, I hope you have a great week ahead.
Stay healthy,
Jeff
Healthy convenience foods play a role in maintaining energy levels and nutrition, and I've recently been trying out the M40+ Adaptogenic Herbal Formula from Erbology.
It's a blend that contains maca, pumpkin seed, nettle root, fenugreek and cinnamon to support male wellbeing – I've been putting a teaspoon into my coffee to provide a bit more of a boost while Dad life has been kicking in.
I exchanged a few messages with the team at Erbology and as a bonus they've givem me a code to share with you - use "JEFFREY15" at checkout to get 15% off your first order (valid in all countries, and excludes bundles).
