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Writing 2000 words a day at the moment. That’s how my dad and Ian Fleming (creator of James Bond) did it. If it was good enough for them, it’s good enough for me. How do you write?

Great ruck this morning! Don’t yet have the equipment over here, but to paraphrase Teddy Roosevelt: doing what I can, with what I have, where I am. Have to credit ⁦Josh Bryant⁩ for popularising (and literally writing the book on) rucking before it was a ‘thing’!

Obsessed with this buffalo chicken - I promise it tastes better than it looks! So easy to eat about 150g of protein in one sitting…

Grounding / earthing: is it a worthwhile practice? From what I’ve seen, evidence is limited. Any anecdotal evidence?

Often the best performance enhancers can be the most basic: a combination of salt (especially as it warms up and you sweat more), caffeine and carbohydrates can often do the trick. Get the basics in place before you get fancy! And yes, I love the cutting edge stuff too.

Don’t worry, I haven’t started drinking anything untoward: it’s green tea. I tend to drink coffee earlier and switch to green tea later (12pm-3pm) - all sorts of health and performance benefits. Lower caffeine and some theanine from the green tea. Give it a try!

This might be the first ever screen appreciation post. They’re so good - sleeping with the windows wide open is amazing at this time of year! Can’t believe the UK has never adopted this, they’re pretty much ubiquitous here in the US. No bugs, just fresh air. Amazing!

Man, rucking on loose sand adds a whole new dimension - significantly harder!

Reminder for those struggling with sleep (as I do): Nearly every major human accomplishment was achieved while sleep deprived. Let that sink in. Olympic gold medals, space missions, and even more mundane things like exams, interviews, presentations etc. It’ll be ok. You

I was awarded my PhD 4 years ago today! How should doping be defined and regulated in elite professional sport? - University of Bristol research-information.bris.ac.uk/en/studentThes…

It doesn’t have to be brains vs brawn - that’s a false divide I see all too often. So many think you’re either the ‘meathead’ or the ‘professor.’ Reality: the most formidable humans build both. If you want to operate at the top, you need to combine the two.

The safety squat bar. Squatting with this feels like wrestling an ostrich - long, awkward and much tougher than it looks! So much harder than a regular bar. PS before someone asks, no I’m not an experienced Ostrich wrestler. I’m also not very experienced with the SSB either.

Random calf development tip: go barefoot as much as possible. All sorts of other foot and ankle etc benefits too!

Continuing with the random observation theme: always order the steak tips. I’ve been in the US for a little while now, and whenever I’ve been out to eat this is my default choice. Not something you see much back in the UK, but a real winner here.

Are anti-ageing interventions perhaps the greatest form of enhancement? Imagine having the knowledge and life experience of a 65 year old, with the body, energy and cognitive sharpness/ability to learn etc of a 25 years old. Best of both worlds?

“Be the only person who does what you do…” Wisdom from my Dad (I realise this wasn’t original to him) but the inspiration he provided - both then and now - truly is. I aim for this every day. One of the most resourceful and confidence-inspiring people I’ve ever known.