What the Experts Say – Longevity – 2 minute read

Welcome back to the What the Experts Say series. These short sharp nuggets of wisdom are bought via some of the leading lights in the health and wellness space. They’re not loaded with the research and technical knowledge that backs their presenters so please go dig deeper if you wish!

Ok, without further ado. Today’s topic is longevity. Here are 3 tip bits to how to measure and improve your health span.

First up we have Dr Kate Shanihan. Kate’s fantastic in-depth read ‘Deep Nutrition’ is a thorough exploration on the modern diet’s impact on health and well-being. She noted on the Primal Blueprint podcast that connective tissue is the biggest determining factor to quality of life as you age as it literally holds you together! Want to improve yours? Meat on the bone and bone broth.

Next up we have Dominic D’ Agostino, the keto king pin from most famously Tim Ferris’s and Joe Rogan’s podcasts. Dom stated blood glucose monitoring is the best health bio marker we have. In order to track it, test fasting and postprandial blood sugar markers. Doing this will predict how well functioning your metabolism really is.

Lastly, Mr Mike T Nelson. Mike is the man when it comes to metabolic flexibility and I’d recommend having a read of this previous post I did about his advice on a fasting with an exercise routine . Mike highlights the following markers of longevity – 1. lower body strength; 2. grip strength; 3. VO2 max. So with that in mind get your squat on, fingers gripping and feet sprinting.

Alrighty, hope there was some takeaways. Please drop me a comment and a like! Till next time.

How to Prioritise – The Eisenhower Matrix – 2 minute read

Welcome back to the What Supp Blog. Today’s post is about how to get sh*t sorted and prioritise. With this in mind, I’ll introduce you to the Eisenhower Matrix.

The Esinhower Matrix is a method used by a former American president Dwight D. Eisenhower. Eisenhower was the 34th President of the United States from 1953 until 1961. Before becoming President, he served as a general in the United States Army and as the Allied Forces Supreme Commander during World War II. He also later became NATO’s first supreme commander. Needless to say he needed to make some pretty tough decisions.

Prioritising tasks by urgency and importance results in 4 quadrants with different work strategies:

1. Do first

2. Decide

3. Delegate

4. Don’t do

The first quadrant is called Do first as its tasks are important for your life and career, and need to be done today or tomorrow at the latest. You could use a timer to help you concentrate while trying to get as much of them done as possible. An example could be a work document, paying a bill or an unexpected crisis.

The second quadrant is called Decide. These are for tasks to schedule and are important but less urgent. You should list tasks you need to put in your calendar here. An example of that could be a long-planned study or exercise program, family or friend commitments.

Competent time managers leave fewer things unplanned and therefore try to manage most of their work in the second quadrant, reducing stress by terminating urgent and important to-dos to a reasonable date in the near future whenever a new task comes in.

The third quadrant is for those tasks you could delegate as they are less important to you than others but still pretty urgent. You should keep track of delegated tasks by e-mail, telephone or within a meeting to check back on their progress later.

An example of a delegated task could be somebody calling you to ask for an urgent favor or request that you step into a meeting. You could delegate this responsibility by suggesting a better person for the job or by giving the caller the necessary information to have them deal with the matter themselves.

The fourth and last quadrant is called Don’t Do because it is there to help you sort out things you should not being doing at all. Use this quadrant to identify and stop bad habits, which cause you to procrastinate. These items are the ones which give you an excuse for not being able to deal with important tasks in the 1st and 2nd quadrant.

Try limiting yourself to no more than eight tasks per quadrant. Before adding another one, complete the most important one first. Remember: It is not about collecting but finishing tasks. You should always maintain only one list for both professional and private tasks. That way you will never be able to complain about not having done anything for your family or yourself at the end of the day.

Till next time

Why Choosing your Cooking Oil Matters

Welcome back to the What Supp Blog! Today’s post is about why it’s so important to choose the right oils and fats for cooking. Some may (rightly) just think this comes down to the taste, unfortunately though it’s far more impactful on your health than just what it means for you taste buds.

Many of the fats used in today’s cooking are vegetable and seed oils. These are often comprised of a number of highly processed polyunsaturated fats that are incredibly unstable when heated. The processing of these fats alone can impact your health negatively, but add to heat to the mix and you’re at a heady mixture of inflammation and free radical damage.

These polyunsaturated fats are made up of both omega 3 and omega 6 fatty acids. The modern diet should be composed of a combination of both of these with an ideal ratio being anything from 4:1 to 1:1 of Omega 6 to 3. As already stated, these fats can be very unstable so getting them from natural sources such as oily fish for omega 3 and nuts & seeds for omega 6 is the preferred option.

The ramping up of omega 6 oils in your diet can be completely unintentional and unavoidable, with them being used in so many foods from persavatives to dressings. In his excellent book Genius Foods, Max Lugrave explains that a healthy brain cell needs membrane fluidity to respond to the world around us. This happens through receptors which need to be able to surface and hear the messages contained by neuro transmitters. Omega 3 helps keep this pathway fluid. Unstable oxidised omega 6s however will cause neuro rigidity, which impairs the ability of the receptor to surface from the cell. In turn this all impacts the accessing of memories, excutive functioning and even mood.

One interesting Australian study showed vegetable fats destroying endothelium function. The endothelium is a thin membrane that lines the inside of the heart and blood vessels. Endothelial cells release substances that control vascular relaxation and contraction as well as enzymes that control blood clotting, immune function and platelet (a colourless substance in the blood) adhesion. A cigarette can negatively impact this system for 4 hours. One box of deep fried fries (like the ones from you know where) was shown to suppress the endothelium for 24 hours! The effects of this already unstable polyunsaturated fats being heated can act to actually mutate your genes.

When choosing a decent fat to cook with, a good rule thumb is opt for monounsaturated or saturated fats. What’s the really important bit though is where the smoke point is, as this is when the oil gets unstable and oxidation occurs.

There are a number of good choices that have high smoke points. Check out the following options:

– ghee

– avocado oil

– macadamia oil

– light/pure olive oil

– algae oil

– refined coconut oil

– lard – both a monounsaturated & saturated fat

– duck fat (pasteurised)

You might note I recommend refined rather than cold pressed coconut oil. Refined coconut oil has a smoking point of at least 204c/400f (some sources I’ve read say 232c/450f). This is an easier temperature to work with when cooking on the stove or baking at higher temperatures. Just be mindful of the product quality as the very cheapest will use bleaching and deodorising in the processing of it.

The same can be noted for olive oil where I haven’t advised extra virgin olive oil. Extra virgin olive oil is essential in your diet for so many reasons but again, it’s smoke point is not as high as light or just olive oil. Similarly to coconut, don’t just buy the cheapest so to ensure some quality control.

So, what is the king of the oils you may well ask. That be the mighty avocado oil. What it does have is the highest smoke point upward of many oils and is stable up to 260c/500f. Obviously this is a pretty expensive option and maybe best to leave specifically for those dishes you need to cook at a high heat.

One easy and implementable action is simply ensure, wherever you can, you’re cooking your food at a low heat. Not only will this avoid the fat your using hitting it’s smoke point, but it’ll also ensure you don’t completely destroy the nutritional content of your food.

Till next time.

The Health & Performance Benefits of Mushrooms – 2 minute read

Welcome back for some little short sharp snippets that are bought to you via some of the leading lights in the health and wellness space. Today’s post focuses on the power of the humble mushroom and is bought via mushroom extraordinaire and all round fungi (sorry, it was crying out), four sigmatic founder Tero Isokauppila.

Tero’s first hot tip is the oyster mushroom. Oyster mushrooms are especially good in the evening as they are high vitamin b6 which supports the production of serotonin. Serotonin helps to regulate sleep and mood, making oyster mushrooms the perfect accompaniment in your dinner. On that note however, ensure your oyster mushrooms are eaten cooked and not raw, as cooking eliminates a toxic protein they contain.

Ok, next we have the super shroom Chaga. Chaga has a number of health benefits including it being good for gut health, safeguarding against cancer and having a super high antioxidant count.

Chaga is also a particularly good choice for athletes. One reason for this is it’s power to reduce both chronic and acute inflammation. This is down to the high betulinic acid content, which reduces inflammation across the body and especially in relation to digestion. Chaga’s positive effects on gut health is likely due to the mushroom’s extraordinary levels of superoxide dismutase (SOD), an enzyme that fights cell damage caused by oxidative stress.

Another damn good reason to get chaga in you is Melanin. Melanin is a broad term for a group of natural pigments found in most organisms. In humans it’s the dark-ish pigmentation produced by tyrosine found in our eyes and skin. When taken from Chaga it serves as a natural sunscreen, helps to combat stress, regulates biological rhythms, enhances the appearance of hair, skin and eyes, and can even help protect us against cancer. Last chaga tip; make sure it’s birch tree grown to ensure maximum goodness!

Our next mushroom of choice is the cordycep. These little beauties are known for their power to increase sexual and physical performance as well as producing all round general higher energy levels. In addition to having a positive effect on training athletes, Cordyceps has proved beneficial for the general population as well. This is done by increasing how much of the energy molecule ATP (Adenosine Tri-Phosphate) is created through the cellular respiration process, and even more importantly, improving how thoroughly the body uses oxygen.

Lastly, the regal sounding Lion’s mane. This mushroom is a powerful aid to both brain function and central nervous system,(CNS). It increases focus, sharpness and general cognitive functioning. Lion’s mane also passes the brain barrier and as such, is particularly neuro protective.

Lion’s mane contains large amounts of the compounds erinacines, which are especially effective at stimulating the production of NGF (nerve growth factor), a protein that’s central to the growth and health of neurons in our brains. Since the blood-brain barrier prevents NGF from entering the brain, that stimulation is essential for making sure that the brain synthesizes the protein on its own. When our brains cannot induce NGF on their own, we become more susceptible to degenerative conditions, particularly dementia, so an external source of NGF production is imperative to maintaining our cognitive health.

Ok, hope there was a couple of take aways there, till next time.

Cheap Eat Nutrition # 34 – Protein Packed Grain & Gluten Free Bread

Welcome back to a long overdue cheap eat recipe. These are low cost, nutritious and tasty choices. Today’s recipe is a probably the best gluten and grain free bread option I’ve ever tried, so hope you enjoy!

The ingredient that may stick out in this little recipe is gram flour. Gram flour, or chickpea flour or besan, is a pulse flour made from a variety of ground chickpea known as Bengal gram. It is pale yellow and powdery and has an earthy flavour best suited to savoury dishes. Gram flour contains no gluten, a high proportion of carbohydrates, higher fiber relative to other flours, and a higher proportion of protein than other flours.

Right, so to crack on. This bread recipe is super quick and boasts a pretty good macro and micro nutrient ratio. You’ll find this recipe particularly sustaining due to its high protein content from the gram flour, eggs and even almond. The eggs, seeds and almonds also contain some healthy fats, vitamins and minerals.


– 1 x sachet 7g yeast

– 4 tbsp extra virgin olive oil

– 250g gram flour

– 100g ground almonds

– 100g mixed seeds (chia/flax/sesame)

– 50g linseed

– 1.5 tsp of rosemary

– 4 large eggs


– Preheat oven to 190c

– Fill jug with 375ml of Luke warm water. Add extra virgin olive oil and the yeast. Mix with fork till dissolved and place to once side for 5 minutes.

– Mix gram flour, ground almonds, all the seeds, rosemary and yeast together. Crack in the eggs and start to beat together.

– Add the water and continue to beat, bringing in the mixture from the edges to ensure a smooth batter.

– Place the batter in a greased or parchment paper filled bread baking tin. Place in the preheated oven for 45 minutes.

– Remove bread from oven. Stick a bread knife through the middle and if it has sticky residue, left, put it back in for longer. If the knife is clean, allow bread to cool and serve with a nice grass fed butter.

Some Random Gut Health Tips – 2 minute read

Welcome back to the What Supp Blog, your one stop shop for optimising body and mind. Today’s post will look at what has become a bit of a hot topic over the last few years; gut health. In light of having a mere 2 minutes to share some info, I’m going to bypass the fairly obvious recommendations of fermented foods, fibre and probiotic supplements. Well, almost bypass.

Below are just a couple of tips I’ve picked up that have seemed a little off the beaten track. I’d advise anyone to read more on this fascinating subject, but here are a few nuggets to keep you going.

1. Got a sweet tooth? Well be warned, Sucralose (table sugar substitute also known under the E number E955.) kills off gut microbes. Need something to fill the void? Erythritol is a good alternative sweetener option that won’t do damage.

2. Got a gut feeling or butterflies in your stomach? The vagus nerve is a connecting line directly between our brain and gut. Much of the feel good chemical serotonin that we produce happens in the digestive tract. Therefore, to ensure more happiness, feed your microbiome with as much probiotic and prebiotic rich food as you can.

3. Do you bulletproof your coffee? For those who’ve been hiding under a rock for the last few years, this is butter and MCT oil added to your coffee. Although some may warn you off, look for MCT oil that has not had the lauric acid removed, as it supports gut health and suppresses appetite.

4. Magnesium. This often overlooked mineral isn’t just an essential electrolyte that helps sleep, but it also increases mitochondria and gut microbes.

5. Beware acid blocking drugs such as those used to manage digestion. Dr David Permutter notes research (in his excellent book Brain Maker) that these drugs have been linked with onset of Alzheimer’s disease. He suggests this is potentially resulting from them upsetting the balance of the gut microbiome.

Alrighty, although this is no introduction to the deep topic of gut health, hopefully for those already familiar with the subject, this post may of given you some tips you didn’t already know about. For some more info on prebiotics and probiotics, check out this previous post

Till next time.

Snack Hack # 19 – The Recovery Bowl

Welcome to a long overdue return to the Snack Hack series. These posts aim to bring simple and doable options that can be used to optimise your life.

Today’s little bite sized morsel is the post training recovery bowl. This is has got all you need to replenish following either a hard session in the weights room, on the road or on the mats.

Let’s see what we got on the recipe list and break down the what and why:

– Half a cup of berries blue/goji/raisins. Ok, so I’m not a huge huge fan of raisins due to the vegetable oils often used to process them. However, dried fruit can be a great to replenish your glycogen stores quickly if you’re, for example, working out again later that day. Berries in general though, and especially blue berries, are well vaunted for their high antioxidant count, helping to clear some of the free radical damage caused from exercise.

– 2 tbsp shredded coconut. Coconut is a source of medium chain triglycerides (MCTs) . MCTs are a fat that the body digests quickly and sends to the liver to use as an energy source.

– A quarter cup of Macadamia nuts. The macadamia can be simply put as the king of nuts. They have the most favourable omega 3:6 ratio. Omega 3 is an essential for brain health and helping to reduce systemic inflammation.

– 2 tbsp chia seeds. Chia seeds are also a source of Omega 3 as well as gelatinous fibre. Gelatinous fibre helps process out toxins from the body through coating them and guiding them out the body. Gelatinous fibres are also reported to help normalise blood glucose and insulin levels.

– 3/4 cup kefir. Kefir is a fermented dairy product (read more here: Fermented foods are commonly known for their gut healing properties. They provide a source of probiotics, strains of ‘friendly’ bacteria to support everything from immune function to mental health. Kefir is also a protein source so will aid with muscle recovery.

– Dash of Ceylon cinnamon. So this is primarily added for taste so if you don’t have Ceylon then standard Cassia cinnamon is fine. However, Ceylon is a pretty powerful healer and definitely more than a worthy replacement for sweeteners. Read this previous post if you’d like to find out a little more and why your standard shop bought cinnamon may be a worrying alternative;

Alrighty, well there’s no great method here, just chuck it all in a bowel and give it a good stir. Hope you enjoyed the post, please give it a like, a comment and share! Till next time.

How to Review your Goals – 2 minute read

Right, so this is maybe a few days late but I wanted to present a format from which you can review the year. These questions are taken from the great Ryan Munsey’s book; F**k Your Feelings, which is an absolute game changer in my opinion.

Although new year is always a pretty fitting time to review and set goals, these questions can be used at anytime to make positive changes.

Take some time to thoroughly and meaningfully go through the below list. Reflect and try and be as honest as you can..

– what results are you happy with?

– what results are you not happy with?

– what results would you like to be getting?

– what changes can you make in your time to get more of the results you desire?

– how are you holding yourself back?

– what would you do if you new you could not fail?

– what is the fear?

– what ruts are you in because of preference for comfort?

– how is comfort crushing my drive / motivation?

– where can you seek discomfort?

Ok, hopefully this has helped and can be a point of reference for future planning. On closing I’ll just leave this pretty potent statement that Ryan refers back to in his book on a number of occasions:

“Your life is perfectly designed for the results you’re currently getting”

Till next time.

Macadamias – The King Nut

Welcome back people to the What Supp Blog. Your one stop shop for everything optimisation. So today’s topic is a personal fave on the snack front, the old macadamia nut. Aside from being pretty damn tasty, it’s also a keto supremeo and healthy on many a level.

Macadamia is a genus of four species of trees indigenous to Australia, and constituting part of the plant family Proteaceae. Although native to Oz, you’ll also find them in tropical climates with volcanic soil such as , Brazil, Indonesia, Kenya, New Zealand and South Africa.

Nutritional Profile

The humble macadamia nut actually turns out to be quite the nutrient filled powerhouse. Check the below stats:

Amount Per 100 grams

Calories 718

% Daily Value*

Total Fat 76 g 116%

Saturated fat 12 g 60%

Polyunsaturated fat 1.5 g

Monounsaturated fat 59 g

Cholesterol 0 mg 0%

Sodium 5 mg 0%

Potassium 368 mg 10%

Total Carbohydrate 14 g 4%

Dietary fiber 9 g 36%

Sugar 4.6 g

Protein 8 g 16%

Vitamin A 0% Vitamin C 2%

Calcium 8% Iron 20%

Vitamin D 0% Vitamin B-6 15%

Cobalamin 0% Magnesium 32%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Macadamia nuts have a super healthy content. They contain fibre, antioxidants, vitamins and minerals with significant health-boosting potential.

As well as those noted in the above table, macadamia nuts are also a source of vitamin A, iron, vitamin B1 (thiamine), B2 (riboflavin) and B3 (niacin). They contain small amounts of selenium, calcium, phosphorus, potassium and magnesium. So just a 1-ounce serving nets 58% of what you need in manganese and 22% of the recommended daily value of thiamine.

As can be seen, the micro nutrient content of macadamias is pretty good. Macadamia nuts are good sources of calcium, magnesium, and potassium. As well as being important electrolytes, these three minerals help prevent bone demineralisation whilst the phosphorus in the nuts promotes mineralisation of teeth.

Macadamia nuts also play an important role in your gut health. They contain both soluble and insoluble fibre, which flush toxins out of the body and also aid digestion. The nuts are particularly rich in copper that supports the enzymatic reactions that improve digestive health.


Macadamias are relatively low in carbs and protein, containing 7.9 g protein, 8.6 g fiber, 13.8 g carbohydrate, and 75.8 g lipids per 100 grams. Regarding their protein content, macadamias have all of the essential amino acids. Glutamic acid, aspartic acid, arginine, phenylalanine, and leucine are the ones present in the highest concentrations however.

Macadamias are also a good source of carbohydrates like sucrose, fructose, glucose, maltose, and some starch-based carbohydrates.

Macadamia nuts are without doubt little fat bombs with their own unique nutritional profile. The high fat content of macadamias might be a tad off putting for some. However, between 78-86% of the fat is ‘healthy fat’. Macadamias are high in oleic acid and omega-9 monounsaturated fatty acid, the same fatty acid found in olive oil. In fact, of the 21 grams of fat found in macadamia nuts, only 3 grams are saturated fat.

The macadamia nut is in fact one of the only food sources that contain palmitoleic acid, a type of omega-7 monounsaturated fatty acid that may speed up fat metabolism, thus reducing the body’s ability to store fat.

Monounsaturated fat can help lower cholesterol and decreases your risk of heart disease and stroke by making platelets less sticky and less likely to form clots in blood vessels. In addition to helping your body reduce cholesterol though, macadamias themselves are 100 % cholesterol free.

Brain Health

Macadamia nuts could have a significant role in the health of inside your swede. The oleic fatty acid helps keep the blood pressure low and prevents stroke, thereby preserving brain health. Another acid in the nuts is palmitoleic acid, which also is an important component of myelin (myelin is a fatty layer that protects nerve cells in the brain).

A few other nutrients in macadamia nuts; copper, vitamin B1, manganese, and magnesium, all aid the production of healthy neurotransmitters. Whilst omega-9, showing it’s not to be outdone, helps improve mood. The fatty acid can even enhance memory and prevent several neurological diseases. One study talks about the importance of omega-9 in preventing Alzheimer’s disease.


Another health benefit of macadamia nuts comes from their flavanoids (the same compounds that give red wine its healthful claim to fame). These flavanoids help lower blood pressure and protect against some forms of cancer.

Flavanoids are compounds naturally found in plants. They help repair damaged plant cells and protect the plant from environmental toxins. When we eat these plants, our bodies turn the flavanoids into antioxidants. Antioxidants mop up free radicals; destructive particles in the body that are formed from normal and essential metabolic processes, or from external sources such as exposure to environmental toxins.


Due to its high content of monounsaturated fat, macadamia nut oil is fast becoming a favourite addition for cooking oil choices. In addition, macadamia nut oil has a higher smoke point than olive oil, which means that it can be cooked at higher temperatures without breaking down and losing its flavour.

Aside from its stability to cook with, there are other health promoting reasons to choose macadamia nut oil. The monounsaturated fat content of macadamia nuts can help relieve inflammation, the root cause for many health issues including coronary heart disease. One study however has discussed the efficacy of macadamia nut oil specifically in treating inflammation.

This isn’t all that macadamia nut oil is good for. The essential fatty acids in macadamia nut oil play a role in skin health. The palmitoleic acid in the nuts is another essential fatty acid that hydrates the skin, promotes skin healing, and supports the health of cell membranes, delaying the ageing process.

Lastly, it’s not to bad for your noggin either. Massaging your hair regularly with macadamia nut oil makes it shine, stimulates hair growth, and rebuilds hair elasticity.

Right, well hopefully you are sold on the macadamia nut! They are a perfect addition to not just low carb or keto diets but also any eating plan at all. Please like and comment, till next time.

What the experts say – the 2 minute read – Food Choices to Make You Healthier

Welcome back to the ‘what the experts say’ series. These short two minute reads bring you two, three or four easy to implement tips via some of the leading lights in the health and wellness space.

Ok ok, I get it, another ‘healthy foods’ post. Maybe I should just post up a picture of broccoli and a kale chip and be done with it. Well, this one be a tad different, I swear.

Today’s tips are a couple of little known choices to improve health, longevity and even, managing a hangover! So hold onto your hats for a mighty informative two minute read of what the experts say

Right, so first hot tip is bought via the primal movement founder, Mr Mark Sisson. This tip is particularly good for those following a low carbohydrate or paleo/primal style eating plan.

Resistant starches are a good form of prebiotic, feeding the healthy microbes in our gut that aid digestion, immune function and even mental health. Raw potato starch & green bananas are both good sources for resistant starch.

Another good form of resistant starch is cooled white rice and cooled white potatoes. They are good also as the molecular structure of the carbohydrates they contain becomes indigestible as they cool and forms as the resistant starch.

To double the potency of these forms, try reheating & re-cooling for the potatoes. Be warned though, don’t heat starch or green bananas, as this will make the starches become digestible carbohydrates, and as such, spike your insulin.

Next tip is via Greg Potter, a researcher and guest of the biohacker podcast. To aid with weight loss, try to increase your brown fact activation. Aside from cold showers, look to get spicy. The Capsaicin in red pepper is the perfect enabler to activate that there brown fat.

Number three tip. This ones bought via the clever minds at Caveman Coffee. We’ve all heard of the health properties that are now being linked to coffee, but, there seems to be a trade off. When choosing, look for a lighter roast coffee for being higher in caffeine but a darker roast for having a higher antioxidant count.

Lastly, but by no means least.. (and of course as promised!) Onnit head honcho Aubrey Marcus recommends a green tea for a hangover. The l theanine content of green tea mimics the neurotransmitter GABA, which boosts mood and can have a calming, relaxing effect.

Alcohol consumption produces more GABA, which results in the brain over producing the neurotransmitter glutamate to compensate come the morning once your GABA stores are depleted. This over production of glutamate can lead to headaches, feeling grouchy and not at your finest.

Alright, so hope you enjoyed this post and learned a little something. Till next time!