🥝 A Weird Sleep Hack…

Something fuzzy could help you sleep. No, not that stuffed furry pink hippo that resides on your night stand but the fuzzy kiwi fruit.

A 2023 study published in Nutrients (PMID: 37242157) found that eating two kiwis before bed could be an interesting low hanging fruit (forgive the inevitable pun it was there to be plucked) for sleep; especially if you’re an athlete or fitness enthusiast. 

The study: kiwis vs. sleepless nights

Researchers tracked 15 elite athletes (runners and sailors) who ate two green kiwis one hour before bed for four weeks. The results were noteworthy:

• 36% drop in time spent awake after falling asleep (less midnight ceiling-staring).

• 19% boost in total sleep time (roughly 1 extra hour per night).

• Sleep efficiency (time in bed actually asleep) jumped from 86% to 93%..that’s on par with top sleepers.

• Poor sleepers plummeted from 87% to 33% of the group.

Some limitations of the study: No placebo group and a small sample size mean we need larger studies. But the objective sleep tracking (actigraphy, not just self-reports) adds credibility.

So…why does the kiwi fruit have mysterious sleep powers? 

Kiwis aren’t just vitamin C rich…they’re packed with sleep-friendly compounds:

1. Serotonin: A mood-regulating neurotransmitter that converts to melatonin, your body’s “sleep hormone.” Kiwis contain 5.8 µg/g; higher than most fruits.

2. Melatonin: Directly regulates circadian rhythms. Green kiwis have 24 µg/g, nudging your brain toward sleep mode.

3. Antioxidants: Vitamin C and polyphenols reduce oxidative stress linked to fragmented sleep.

4. Folate: Low levels are tied to insomnia and restless legs. Two kiwis deliver 14% of your daily folate needs.

As a bonus, kiwis’ fiber feeds gut microbes that produce GABA, a calming neurotransmitter.

Should you try kiwi fruit for sleep? 

While the study in question focused on athletes, the mechanisms (serotonin → melatonin, antioxidant support) apply broadly. Kiwis are low-risk, nutrient-dense, and cheaper than most sleep aids.

What you could try:

1. Timing: Eat 2 kiwis ~1 hour before bed.

2. Prep: Peel (the skin’s edible but tart) or blend into a smoothie. (personally I eat with skin as it has more fiber)

3. Consistency: Stick with it for 2–4 weeks; sleep improvements often take time.

Extra tip: Pair with magnesium-rich foods (almonds, spinach) to enhance relaxation.

Don’t ditch sleep hygiene!

Kiwis aren’t a magic bullet. Stack their benefits with:

• Screen curfew: Ditch phones 90 mins before bed.

• Cool temps: Keep your bedroom at 18°C (65°F). Warm rooms disrupt sleep architecture.

• Routine: Hit the sack and wake up at the same time daily. (roughly). Your circadian rhythm loves predictability.

In a world of quick-fix sleep hacks, kiwis may offer a delicious, science-backed option. While larger trials are needed, the risk-reward ratio leans heavily toward “worth a shot.” As lead researcher of the study noted: “It’s a simple dietary tweak with potential to improve sleep quality and recovery.”

So tonight, skip those melatonin gummies. Reach for a kiwi instead and let your gut, brain, and circadian rhythm negotiate your sleep fate instead.

P.S for deeper dives into health topics, check out my weekly podcast. This week it’s all about coffee:

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A Simple Guide To Cholesterol

(Because It’s Bloody Confusing!)

Cholesterol isn’t the villain…it’s a misunderstood workhorse. 

But just like that random family member who’s really more like an acquaintance and overstays…cholesterol overstaying its welcome in your arteries means trouble brewing. 

There’s been a lot of back and forth about cholesterol over the years in scientific literature even amongst the leading experts; should you worry more about the number of cholesterol-carrying particles or the cholesterol they’re hauling?

First let’s revisit the cast of characters:

1. LDL (“Bad” cholesterol):

   • Think of LDL as delivery trucks. Their job is to transport cholesterol to cells. But too many trucks (or reckless drivers) cause traffic jams in your arteries.

2. HDL (“Good” cholesterol):

   • The garbage trucks. HDL scavenges excess cholesterol and carts it to the liver for disposal. Low HDL = overflowing trash.

3. Non-HDL cholesterol:

   • The total cargo of all “bad” trucks (LDL + VLDL + remnants). It’s like weighing all the packages in those trucks.

4. ApoB:

   • The driver’s license. Every harmful particle (LDL, VLDL) has one apoB protein. Count apoB, and you’re counting the number of trucks on the road.

The raging debate: particle count vs. cargo

Imagine two scenarios:

• Scenario A: One truck (apoB) carrying a giant boulder (high non-HDL).

• Scenario B: 100 trucks (high apoB) each carrying pebbles (low non-HDL).

Which is riskier?

• Genetic studies suggest the boulder (high non-HDL) matters more-big LDL particles can still damage arteries.

• Cohort studies argue it’s the 100 trucks (high apoB)-more particles mean more chances to crash into artery walls.

Best outcome based on evidence: Check both if you have diabetes, high triglycerides, or metabolic syndrome. Some risks hide in plain sight…

Why this matters for your heart

Atherosclerosis isn’t just about cholesterol…it’s about the behaviour of certain particles.

Small, dense LDL particles (common in insulin resistance) slip into artery walls easier than large, fluffy ones. ApoB counts these stealthy invaders, while non-HDL misses their sneakiness.

For example: Two people with LDL of 100 mg/dL:

• Person A: Few large particles (low apoB) → lower risk.

• Person B: Many small particles (high apoB) → higher risk.

Actionables to tame your cholesterol:

1. Diet:

   • Reduce: Saturated fats (butter, red meat), trans fats (fried foods).

   • Embrace: Soluble fiber (oats, beans), omega-3s (fatty fish), and olive oil.

2. Exercise:

   • Aim for: 150 mins/week of brisk walking or cycling. Exercise shrinks LDL particles and boosts HDL.

3. Test smarter:

   • If you do blood tests, consider testing for apoB + non-HDL: Especially if you’re high-risk. Standard lipid panels often miss the full story.

4. Medications (if needed):

   • Statins: Lower LDL and apoB.

   • PCSK9 inhibitors: For stubborn high apoB (think truck confiscation).

5. Lifestyle tweaks:

   • Sleep: Poor sleep spikes LDL. Aim for 7–9 hours.

   • Stress management: Chronic stress raises triglycerides, fueling more particles.

I think I’ll be talking more about cholesterol in future newsletter editions because there is plenty more science to unpick but hopefully this gives you a stepping stone into the world of your metabolic health. I only really started researching this more in depth when I found out I had high cholesterol back in 2018 and set myself the task of trying to lower it (which I did thankfully!)

Shut Up And Stop Complaining…

This is what I told myself in 2023 when I was waiting at a bus stop in London.

I caught myself in a spiral of complaint; sitting on a rain-slicked bus stop bench, grumbling about the chill, the traffic, the injustice of it all. 

It felt momentarily righteous, as though each muttered gripe was somehow going to change my fortunes. 

Then I noticed an old man nearby, serene beneath the same gray sky, humming softly to himself. In that moment I understood: every complaint was a kind of surrender, a way of giving my power away to forces; weather, bureaucracy, fate…over which I had little or no control.

The neuroscience of complaining

Our brains are hardwired for negativity. 

Evolutionarily, scanning for threats kept us alive; today, it means that every slight, inconvenience, or injustice stands out like a flashing neon sign in our minds. 

Neuroscientists have shown that complaining lights up the amygdala; the same region that flags danger… and keeps our default mode network (the “chatterbox” circuit) stuck on “what’s wrong?” 

Conversely, action and problem-solving recruit the prefrontal cortex, the executive center that plans, decides, and acts. By complaining, we tacitly choose the amygdala’s stormy vigil over the prefrontal cortex’s calm deliberation.

Psychology of locus and learned helplessness

Psychologists call this the difference between an internal locus of control (“I can influence my world”) and an external locus of control (“My world dictates to me”). 

Complaints cement externality: “Traffic made me late,” “My boss ruins my day,” “The rain ruined my picnic.” 

Each gripe reinforces a belief that life happens to us, rather than through us. 

In our digital age, every tweet, post, or rant becomes currency. 

Outrage threads and viral complaints feed algorithms…angrier content gets more engagement…so we’re trained to vent publicly. 

Yet the irony is stark: while complaining online can foster connection (“Me too!”), it rarely produces change. Instead, it cedes our time and energy to an endless echo chamber of grievance.

The antidote: action or acceptance

Most of the time, complaints about trivial matters like the weather, the market, or other people’s moods are just distractions from the one thing we truly control; our next thought, our next step.

Ask yourself; is it within your control? Then go and do something.

Or…is it outside your control? Please just let it go.

Neuroscience backs this up: problem-focused coping activates the prefrontal cortex and dampens stress responses, while rumination (focussing on the uncontrollable) prolongs cortisol release and amplifies anxiety.

The bitter-sweet liberation of shutting the hell up

I won’t pretend that life doesn’t hand us real injustices; loss, illness, betrayal…and rightly these things deserve some level of outrage. 

But outrage plus inaction is its own kind of violence, both to ourselves and to the world. 

When we choose to stop complaining, we reclaim our energy for solutions, creativity, compassion.

In February of this year, I once again sat on the same bus stop bench. I live in the UK, so of course it was raining and windy. Instead of muttering, I reached for the notes section of my iPhone and outlined some plans for podcasts I had coming up and topics to cover for this very newsletter. By the time I arrived at my destination, frustration had turned into purpose.

A practice I adhere to: 

1. Ask, “Can I change this?”

   • Yes? Brainstorm one small step, then take it.

   • No? Breathe. Remember the old man in the park. Let it dissolve.
     

2. Reframe: Replace complaint with curiosity. “Why does this commute annoy me?” → “What makes a commute more bearable?”
   

3. Reflect: For every frustration, name one blessing. This rewires the default mode network toward positivity.
   
   

Everyone loves a good moan, but remember not to over do it. Complaining is a form of surrender and it hands your power over to circumstance. 

My Comeback From Injury

A Saturday evening at the end of 2024…I’m doing some pendulum squats. Unfortunately for the briefest moment my core decides to snooze like a lazy cat and my lower back screams like a banshee. 

The Mistake

During the concentric phase (fancy term for “lifting the damn weight”), I forgot to brace my core. Translation: My abs went AWOL, forcing my lower back to hoist the load like a rookie moving a piano solo. Pop. 

Cue the erector spinae strain…a muscle tantrum that left me walking like a penguin for weeks.

The Aftermath

Months of flare-ups, doom-scrolling “Is this a herniated disc?”, and realizing ibuprofen is both a savior and a gastrointestinal russian roulette.

My rehab playbook

1. Physiotherapy: The art of humble pie

I surrendered to an MSK physio… a wizard who diagnosed my spine’s grievances via pokes and prods. Their prescription:

• Bird dogs (not as fun as they sound): Quadruped exercises to rewire my lazy core.

• Dead bugs (even less fun): Lying on my back, flailing limbs like an upturned cockroach.

• Clamshells: For glute medius activation, because weak glutes turn your spine into a Jenga tower.

Why it works: These exercises rebuild proprioception (your body’s GPS) and stabilize the lumbar spine. Studies show targeted rehab reduces recurrence by 40%.

2. Tennis ball therapy: Better than your foam roller for targeted action

I attacked muscle knots with a tennis ball like it owed me money. Self-myofascial release breaks up scar tissue and resets muscle tension. Science says it boosts blood flow by 20%, speeding healing.

Tip: If you’re not yelping, you’re not doing it right.

3. Walking: The underrated exercise

I traded deadlifts for daily walks. 

• Walking’s gentle compression pumps nutrients into spinal discs, flushing out inflammation like a bidet for your back

• 30 mins daily cuts pain perception 

4. Diet & sleep: The boring but vital stuff

• Protein: 1.6g/kg/day to repair muscle tears (high protein is key when recovering from injury)

• Magnesium: 400mg nightly to unclench muscles. Also, it makes you poop. Win-win.

• Sleep: 7–9 hours to hit REM, where growth hormone repairs tissue. I treated my bed like a temple…no phones allowed!

5. Gym detox: From ego to enlightenment

I swapped barbells for bands. Resistance bands let me train to failure without loading my spine. Studies confirm they can help to build strength with 70% less spinal compression vs. free weights

Routine:

• Banded pull-aparts (posture reset).

• Glute bridges (activate the “lazy ass syndrome”).

• Pallof presses (core anti-rotation-fancy term for “don’t let the band murder you”).

Rehab is a masterclass in humility. You’ll marvel at how standing up becomes an Olympic event. You’ll learn that “taking it easy” is harder than any PR.

Actionables for fellow backstabees

1. Find a Physio, Not Dr. Google

2. Walk..a lot: >60 mins/day.

3. Core = Seatbelt: Brace it before lifting anything…even your ego.

4. Sleep…plenty: Your back repairs itself at night, not during Zoom meetings.

5. Resistance bands > Ego lifts: Train smart, not heavy.

My back still whispers threats when I slack on core work. But six months later, I’m back to lifting…lightly, wisely, and with the vigilance of a meerkat on espresso. 

Why I Take Fibre Supplements

I eat a lot of dietary fibre but I also chug fibre supplements like a gut health cult leader.

.. and why you should consider it too!

Let’s be real for a second; eating 30g of fibre daily can become an easy part of your normal routine BUT at the start it’s like signing up for a part-time job as a professional broccoli muncher. 

Sure, I could gnaw through another plate of steamed greens or fistful of almonds, but sometimes I’d rather just not spend my life resembling a ruminant. 

Hence why I’m partial to fibre supplements… the protein powder of the microbiome world. 

The protein paradigm: Lessons in convenience

We’ve normalised protein powders and protein bars because not everyone wants to inhale chicken breasts or chickpea mountains to hit their macros. 

Fibre’s no different. 

Sure, I could eat an extra 3 apples, a pound of lentils, and a shrub’s worth of kale to even further optimise my dietary fibre intake but sometimes I just want to have fibre without any of the fuss, extra calories, prep or bother and I just want to stir 10g of acacia fibre into my coffee and call it a day. 

The science of strategic supplementation

Your gut bugs are picky eaters. Bifidobacteria crave inulin, Akkermansia lusts for pectin, and Faecalibacterium feasts on resistant starch. Whole foods offer a buffet, but supplements deliver targeted prebiotic sniper shots:

• Psyllium Husk: Turns your colon into a slip-n-slide, boosting stool water by 40% while feeding Bacteroidetes

• PHGG: Transforms diarrhea-prone guts into Bristol Chart superstars by nurturing Bifidobacterium 

• Acacia Gum: Doubles as a Clostridium eviction notice while pumping out butyrate 

Even with a greens heavy diet, hitting the diversity of fibres needed to appease 40,000 microbial species is like herding cats. Supplements, I’ve found in my own fibre journey can sometimes help to fill the gaps without the caloric overhead or needing to meal prep something extra. 

Plus, they’re stealthy. Stir inulin into your partner’s oatmeal, and suddenly their Bifidobacteria are content. No one needs to know.

But…there’s a catch

• Start low, go slow: Dumping 30g of psyllium into a smoothie is a one-way ticket to Bloat City. Ramp up doses like you’re negotiating with a hostile gut.

• Hydrate: Fiber sans water turns into concrete. Drink like you’re prepping for a colonoscopy.

• Don’t ditch real food: Supplements lack vitamins and other nutrients that whole foods provide..that’s why pairing fibre supplements with establishing a good diet is a nutritional power couple.

  
  

The Verdict: fibre supplements are the new multivitamins 

While many supplements could be considered overpriced pee, fibre is backed by RCTs showing it lowers blood sugar, bulks stools, and even could help to improve cognitive health. 

Now excuse me while I gulp my prebiotic mix. My gut microbes demand tribute.

P.S you guys have been pestering me about wanting more dedicated gut health information & education so I’m creating a newsletter soon that’ll be JUST about the microbiome & gut health.. sign up for free here:

Creatine & Hairloss

The gym bro myth that creatine turns your scalp into a barren wasteland just got a reality check…again (PMID: 40265319)

A groundbreaking 12-week study published in the Journal of the International Society of Sports Nutrition debunked the fear that creatine causes hair loss…

The origin story: how a 2009 study haunted gym lockers

The creatine-hair loss rumor started with a 2009 study on rugby players, where DHT (a hormone linked to male pattern baldness) spiked during a 3-week creatine loading phase. Social media latched onto this like a koala to a eucalyptus tree, ignoring key caveats:

• Tiny sample size (n=20).

• No actual hair loss measured-just bloodwork.

• DHT stayed within normal ranges.

But the damage was done. Fitness forums erupted with panic, and creatine became the supplement equivalent of a bad Tinder date.

The new study: 

Researchers recruited 45 resistance-trained men (18–40 years) and split them into two groups:

• Creatine: 5g/day of monohydrate (the gold standard).

• Placebo: 5g/day of maltodextrin (fancy sugar).

For 12 weeks, they tracked:

• Blood markers: Total testosterone, free testosterone, DHT.

• Hair health: Density, thickness, follicular count (using FotoFinder tech).

Results: No scalp left behind

• DHT levels: No difference between groups. Creatine didn’t turn participants into DHT factories.

• Testosterone: Both groups saw minor fluctuations (total T↑, free T↓), but creatine had zero impact.

• Hair metrics: No changes in density, thickness, or follicle count. No one morphed into a shedding golden retriever.

Translation: Creatine’s as threatening to your hairline as a protein pancake.

This is the first study to directly link creatine supplementation to hair health…not just hormone levels. Previous fears were like blaming rain for floods without checking if the dam broke. 

Limitations: the fine print

• Small sample: 38 completed the study. Larger trials are needed.

• Short duration: 12 weeks isn’t a lifetime. But hey, Rome wasn’t built in a day.

• No genetic testing: Didn’t screen for predisposition to hair loss (blame your genes, not your pre-workout).

Should you worry?

• If you’re balding: Genetics, stress, and hormones are likely culprits. Creatine’s innocent until proven guilty.

• If you’re paranoid: Track shedding. If you’re losing more hair than a stressed-out cat, see a dermatologist.

• If you’re pro-science: Keep lifting, keep taking creatine, and maybe invest in a better shampoo.

Creatine remains one of the MVP of supplements; safe, effective, and follicle-friendly. 

So next time someone warns you about creatine, tell them to take a seat (preferably on a leg press).

Creatine doesn’t cause hair loss. But if you’re still worried, blame your parent’s biological gift to you, aka your genetics…not your gains.

P.S as a reward for reading through this very dense, info packed newsletter here is a food combos cheat sheet! Hope you find it useful: