This is more than just 'another newsletter' flooding your inbox. I'm Mark Gray and my newsletter 'The Wellness Report' delivers actionable tips and insights into health, performance, & longevity. Subscribe and join over 1,500+ newsletter readers every week!
Is this a legit superfood?
I think it's very important that I stress the point that nutrition is different for everyone. If you don't work from home for instance, how can you cook up a steak? Well when I coached in the gym I would cook the night before and simply take it in with me. Obviously if you're a vegetarian this won't work for you. But maybe you could substitute the steak for a high-protein vergetarian alternative. Again, what works for one, may not necessarily work for another. But I think it's important that I share stuff like this because it's not common knowledge. When you pop into the Starbucks next to your office before starting work you'll be met with a wall of processed carbohydrates. Delicious? Very much so. Good for performance? Far from it! What you put into your body has a huge impact on not only how you look and feel, but how you think and perform. Which for an entrepreneur, is critical.
Is this a legit superfood?So I'm guessing you've heard of the greens drink brand Athletic Greens, commonly reffered to as AG1. This is taken straight from their website ⬇️ "AG1 is designed to replace multiple supplements with just one. With a single scoop a day, it provides essential nutrients to support you holistically every day and over time." Well I didn't fancy paying the rather hefty price tag every month so I had the rather ingenious idea of making my own greens drink. If you'd like the list of ingredients feel free to message me and I'll share them. I've been using this for the pst 6+ months and last wek I found a new ingredient to add that may be a legitimate 'superfood'. It is of course... 👉🏻 Beetroot powder. For reference I hate beetroots 😂 But I l do however love something that gives me that extra edge with my performance. Let's break down why this may just be a powerhouse supplement: Lowers Blood Pressure – The nitrates in beetroot are converted to nitric oxide, which dilates blood vessels, leading to lower blood pressure and improved circulation. Improves Blood Flow – Enhanced circulation delivers oxygen and nutrients more efficiently, benefiting both the heart and muscles Nitric oxide (NO) enhances oxygen utilization, reducing the oxygen cost of exercise. This allows you to perform at a higher intensity for longer. Studies have also shown that beetroot supplementation can improve endurance by 5-16%, particularly in aerobic activities like running, cycling, and swimming. If you're a runner this should be music to your ears! Some research indicates that beetroot can improve muscle contraction efficiency, leading to better power output in weightlifting and sprinting. Enhanced blood flow may also support muscle pumps during training. Increased blood flow to the brain can improve reaction time, focus, and decision-making – useful for both athletes and entrepreneurs who need mental sharpness. Beetroot powder is one of the most science-backed, natural performance enhancers available. In regards to dosage, 3-6g per day seems to be the standard suggestion. Whether you want better endurance, stronger workouts, improved recovery, or enhanced cognitive function, adding beetroot powder to your routine is a simple and effective way to boost overall health and performance. I'm excited to see what type of impact it has on my performance going forward. Quote for the day
“A healthy outside starts from the inside.”
– Robert Urich
When was the last time you checked in on how you were feeling on the inside? It's all well and good analyisig the outside in the mirror every morning, but what's happening on the inside is far more important. Your mental health, stress levels, blood pressure, resting heart rate, and more should be as much a part of your health KPI's as your bodyweight is. Have a cracking week! - Mark P.S. Whenever you’re ready, here’s a few ways I can help you:
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Mark Gray
This is more than just 'another newsletter' flooding your inbox. I'm Mark Gray and my newsletter 'The Wellness Report' delivers actionable tips and insights into health, performance, & longevity. Subscribe and join over 1,500+ newsletter readers every week!
Pain sucks! Be it physical or emotional pain, it sucks ass, and it sucks it hard! I've been in the gym for two decades and I've also played a lot of sports. So I know a thing or two about pain & injuries. There aren’t many parts of the body I haven’t experienced some sort of pain and hands down the most frustrating is lower back pain. Which is where I'm going with today’s email... How To UnF*ck your Lower Back Before I get cracking, show of hands in the room. How many people here have...
One of my favourite mantras is - "You are only as strong as your ability to recover" I live and die by those words! Simply put, how you recover ultimately determines how well you can perform. Either in the gym or in the boardroom. Rest isn’t just about sleep. If you’re constantly drained—physically, mentally, emotionally—it’s because your body needs more than just a few extra hours in bed. Most high-performing entrepreneurs and business leaders burn out because they only focus on physical...
We're coming up to the end of Q1 for 2025, which for me, sounds a bit crazy to say. In theory, this means you should be 10+ weeks closer to achieving your BIG annual goals. Maybe you're smashing things and you've already ticked a couple off already. But what if you're not crushing it? What then? Do you get disheartened and throw in the towel? Or do you make some adjustments and make the next three-quarters immense? You do the latter! As it's March, I'm going to go through how you can do a bit...