💡 Fuel For Thought How your mindset can shape your fuelling I just arrived in Mexico, and as always, everything feels a bit different here, the pace, the routine, and of course, the food. When I’m home, my days are usually well structured, but here, life flows with more spontaneity... and a lot more tortillas. A few years ago, that would’ve made me anxious. Food felt like something to control or escape from. Thankfully, the way I approach fuelling today is completely different. Now, I see...
9 days ago • 4 min read
💡 Fuel For Thought The importance of post-race reflection Whether you’ve just had a breakthrough performance or a race that left you frustrated, there’s one thing I always encourage my athletes to do afterwards: a post-race reflection. In the world of ultra-endurance, there are so many variables, including course, weather, gear, gut, mindset, and pacing. Each race gives you a goldmine of information, but only if you take the time to unpack it. Reflection isn’t just about nutrition. It’s about...
16 days ago • 3 min read
💡 Fuel For Thought From "no pain, no gain" to "no grain, no gain" One of the patterns I see over and over again, especially with driven, high-achieving endurance athletes, is this belief that when performance plateaus, the solution must be more training. Longer runs, harder intervals, extra sessions squeezed in before or after work. But here’s what often gets overlooked: adaptation doesn’t just come from training stress, it comes from recovery. And recovery depends on how well you fuel....
23 days ago • 3 min read
💡 Fuel forThought From gut issues to victory: The strategy behind a backyard ultra win Last week, Patto from the Backyard Ultra Podcast sat down with IntensEAThlete and Fuel To Thrive Academy graduate Mitch McInnes, who recently became the last one standing at the I’m Still Standing Backyard Ultra in Sydney. Mitch McInnes Mar 25 · Backyard Ultra Podcast 51:54 In this episode, Mitch shares what it really took to hit 40 yards (a new PB!) and take the win, something he had been chasing for a...
30 days ago • 4 min read
💡 Fuel forThought Introducing Fuel For Thought! A new section in the newsletter where I share ideas and reflections that come up in my work with athletes, from real-life training questions to patterns I keep seeing again and again. These insights are grounded in evidence, but they’re also shaped by practical experience, the kind you don’t always get from textbooks. Why I talk more about carbohydrates than calories If you’ve been reading my newsletter or following my content for a while,...
about 1 month ago • 4 min read
🚀 Endurance highlights 1️⃣ Sticky science: How honey might help your muscles recover 🍯 This study looked at whether honey could help reduce muscle inflammation caused by overtraining. Over six weeks, 42 military graduates went through tough physical training. They were split into two groups: one took a honey supplement daily, and the other had a placebo. The researchers measured markers of muscle inflammation before and after the trial, including C-reactive protein (CRP) and creatine kinase...
about 1 month ago • 3 min read
🚀 Endurance highlights 1️⃣ Carb confusion: Is more always better? The endurance nutrition world is currently split between two extremes: On one end, some elite athletes are pushing carbohydrate intake beyond 120g per hour, while others advocate for a very low-carb, high-fat (keto) approach. This article by Alex Hutchinson takes a deep dive into the latest research on how many carbs endurance athletes actually need. The science has evolved from the long-standing 60g per hour recommendation to...
about 2 months ago • 3 min read
🚀 Endurance highlights 1️⃣ Can caffeinated ice slushies help you perform better in the heat? Heat can be a major performance limiter for endurance athletes, and strategies to keep the body cool are always a hot topic (no pun intended). Ice slushies are already a popular strategy to help lower core temperature before and during exercise, but could adding caffeine take it a step further? AI-generated image created with ChatGPT's DALL·E This new study, led by my swimming coach and professor at...
about 2 months ago • 3 min read
📢 Quick reminder This week, I’m hosting a brand new live masterclass, "Unstoppable Endurance: The Proven Nutrition Strategy for Success." If you’re ready to fuel smarter, race stronger, and finally eliminate gut issues and energy crashes, this is your chance to learn the exact fuelling framework I use with all my clients to help them perform at their best. Two live sessions to choose from: Tuesday, February 25 @ 9:00 AM AWST (in a couple of hours!) Wednesday, February 26 @ 5:30 PM AWST Secure...
2 months ago • 3 min read