Kurt Walker

Keep your hybrid rockstar to yourself

If you haven’t gotten a blood test to show you’re actually dangerously deficient in a vitamin/mineral, megadosing (taking way more than regular amounts) can lead to its own set of issues. That would better be done with medical supervision too.

Some vitamins and minerals compete or reduce other ones if taken in too high a dose, especially in the same meal, so you might end up trading one for the other at best.

There are certain scenarios where a lot higher than normal doses are better for certain things, but it’s usually not the norm.

Most* benefits come from restoring from low to normal.

An important concept many people overlook is the power of a “keystone habit”.

One new behaviour or habit that unintentionally sparks a chain reaction for improving other areas of your life.

I think exercise and morning sunlight are two of the most potent.

Aiming to improve your lifts in the gym with a program (even with just 2-3 sessions a week) subconsciously makes you more likely to get enough quality sleep to recover and feel better, and have a higher diet quality and eat enough protein etc. Without even mentioning the physical cascade of benefits like insulin sensitivity improvements and glucose management etc that will directly improve.

Morning sunlight helps regulate your appetite and satiety better, helps improve you getting to sleep later (more beneficial than your sleep supplement stack).

You can make great progress in the real world in spite of not having “ideal” conditions.

Rather than writing it off and guaranteeing 0 progress, find the sweet spot for you between “ideal” and pragmatic/realistic.

As someone that could easily drink 2L of full-cream milk a day and have it barely affect my appetite, understanding energy or calorie density is clearly important.

I also think if the majority of your diet is coming from ultra-processed foods even if you match for calories, then you might encounter a different set of problems and may rely on calorie tracking more heavily long term to just maintain a healthy bodyweight.

If you need help with navigating what the sweet spot is for you, enquire for coaching in my bio or send me a DM!

Tag your local independent grocer if you want them to stock it

Big up Leisure Coast in Fairy Meadow

If you’re eating lean canned tuna in spring water thinking you’re covering your Omega 3’s, you might be falling short.

Omega 3’s from marine sources (EPA & DHA from fatty fish or algae etc) are underappreciated in my opinion.

Plant sources of omega 3’s like flaxseeds, chia seeds etc contain ALA which only a small percent actually gets converted to EPA & DHA compared to directly content them through marine sources (supplements or eating the fish, cod liver oil etc).

If you’re trying to get more EPA & DHA through your diet (potentially preferable to get a decent amount this way as it sits in a food matrix), then checking the amount on the back of labels can be very helpful. Higher fat doesn’t automatically equal more EPA & DHA.

Depending on preference, affordability, calorie goals and nutrient targets (I aim for 1-2g per day), supplementation may be the better route or close the gap.

If looking at fish oil supplements, I find 3-4x strength fish oil (more EPA/DHA per tablet) easier to stay adherent to.