I'll start. Just the other day the title on this podcast caught my attention: I wanted to learn how to improve my memory and attention for learning! Guess what the answer was? Yep - exercise. You can learn more about the reasons in the video, but no surprises here: exercise improves not only physical health, but also plays a huge part in your cognition. We all need healthy brains! Check the highlights here: https://www.youtube.com/watch?v=RmwbNdyrilk

First knowledge nugget is about the connection between sugar, fructose, and fat accumulation! I’ve been studying this quite a bit recently, so thought I’d share some insights that might be helpful to some of you. SUMMARY: - Sugar (like table sugar) is broken down into glucose and fructose once digested.Glucose is generally used as energy by our cells in healthy individuals, or stored as glycogen when needed for future energy needs. - Fructose is also a sugar, but it’s metabolised differently, primarily by the liver, and the source of that fructose strongly influences how it’s handled. When fructose is isolated, such as in sugary drinks and ultra-processed foods (which often contain both large amounts of glucose and fructose), it’s absorbed very quickly. In these conditions (especially when consumed in excess) the liver converts a significant portion into triglycerides (fat storage units), which can accumulate in and around the liver. Over time, this can contribute to hepatic steatosis (fatty liver). When fructose comes from whole fruits, the context is completely different. You also get fibre, which slows absorption, plus antioxidants and other compounds that reduce oxidative stress. In this setting, much of the fructose is used to replenish liver glycogen or support energy needs, rather than being converted into fat. So you get benefits from both sides - energy and protective compounds. CAVEATS: In the context of chronic caloric surplus or very high fructose intake, these protective effects decrease and the risks increase, even when fructose comes from whole foods. What you eat matters. And context matters just as much.

Today I am recording a video on CARBS. A lot to talk about here... So thought I'd share interesting related topics. Have you ever heard of glycemic index (GI) and glycemic load (GL)? The Glycemic Index attributes a number to a food ranging from 0-100, measuring how fast that food raises blood sugar (1 for the slowest raise, and 100 for the foods that “instantly” become sugar in your blood. Glycemic load takes it one step further. It factors in portion size (it considers the impact of a food on your blood sugar not just by assessing how fast it will promote a spike, but also how much carbohydrate that food has). For example, watermelon has a high glycemic index, but because it’s mostly water and fiber, its glycemic load is low (there isn’t that much sugar in it) — so in practice, it doesn’t spike blood sugar much. Do you dare to guess (if low, medium, or high) the GI from the foods below? 🤔 Flaxseed Bread Bagel Rye Bread Apple Banana

Let’s talk about stress today. And for that, I’d like to introduce a concept you might not have heard of yet: Heart Rate Variability (HRV). Not all stress is bad. Acute stress can actually be positive: it promotes the release of hormones (like cortisol) that activate several processes to help you deal with the stressor. It gives you the focus to handle a tough work situation, and the energy to push through a workout. The issue is when stress becomes chronic.Chronic stress works against your body and can contribute to inflammation, visceral fat gain, reduced insulin sensitivity, and more. One of the best ways to reduce stress levels is through breathing techniques.They help activate the “rest and recovery” side of your nervous system. Your ability to switch between these two modes - action + rest - is a big part of your body’s resilience. And that adaptability can be measured through HRV. HRV looks at the tiny variations between your heartbeats.A higher HRV usually means you’re more resilient and adaptable.There’s no universal “good” number; what matters is your personal baseline and whether you’re improving over time. Box breathing is a great tool for this: 5 – 5 – 5 – 5.Breathe in, hold, breathe out, hold. The picture below is from the last few days. I’m back in my home country and was shocked by how much more relaxed I’ve been. My HRV jumped to 138, from a usual baseline around 100 back home. Crazy, right? And incredibly interesting. Had you heard of HRV before?

I've talked about creatine before... but it's in such hype that I thought I would explain a bit more about its benefits. Creatine is usually associated with the gym — strength, power, muscle. And yes… it works really well for that. By helping your muscles regenerate energy faster, it allows you to push a bit harder and squeeze out a few extra reps, increasing training volume over time. But creatine doesn’t just support muscles — it supports the brain too. Your brain is a huge energy consumer, and creatine acts as an additional energy buffer when demand is high. Studies show that higher doses can improve cognitive performance, especially under stressful conditions. While the typical 5 g daily dose is enough to saturate muscle stores over time, slightly higher intakes — around 10 g per day — increase overall availability for the brain. Interestingly, research has shown that after sleep deprivation, higher doses of creatine can improve memory, reaction time, and mental clarity, overcoming the challenges that a poor night of sleep can bring that day. So while we’re still learning more about creatine, one thing is already clear: it’s much more than just a “gym supplement.”

Alright... I hope this serves as inspiration for those who want to focus on exercise this year. I used to HATE training legs. Never did. But at some point I couldn't ignore their importance anymore. They are our biggest muscles, and: 1️⃣ Preserves mobility and independence as you age. 2️⃣ Improves insulin sensitivity, blood sugar control, and lowers the risk of type 2 diabetes. 3️⃣ Lower-body strength is strongly associated with lower all-cause mortality. It took time and a lot of effort... but things change if you insist on consistency. Keep up the good work. Keep pushing yourself. Some things need time, but investing in your health is worth every second. Here's my before x after as of now:

Workout today happened, and here's proof. A bit differently though. I started feeling some pain on my left glute the day prior, which was a rest day. When I woke up, the pain was better, but still there. Before, I'd have done an all-out workout regardless - increasing the chance of injury. But I decided to have a second 'rest day' in a row - just with minor activations. Feeling much better now, respecting my body, and being a bit active, even when it wasn't the plan for that day! That's progress to my stubborn self lol

Thought I'd share some updates. Just finishing the edit of the first introductory video! I think you'll like it - bear in mind that I'm a first-time video editor... but I've been positively surprised with myself thus far! 😄 *tap on own back* Nothing like a new challenge on our lives, right?

Next module also underway!