What was the biggest win you had this week? I’m still rehabbing a shoulder injury. The temptation is to chill on everything but I’m staying focused on diet and controlling what I can control.

Woke up with terrible headache and higher heart rate, but once I started putting the pieces together…started creatine 2 days ago, already prone to dehydration … I realized stating the creatine could have compounded some already trending dehydration. Already feel better after first quart of water. Anyone run into this with creatine?? Mostly, do you find it balances out after a few weeks. Ugh. The base of my triangle (sleep) took a big hit last night.

Last week I was chatting to somebody who was using hexis and it seemed like he was really underfuelling. Sounded like he was empty when starting the sessions and I got the sense that energy was down significantly compared to normal. He had been using hexis and was happy with his progress but all of a sudden it seemed like he was way hungrier than normal and something wasn’t adding up. He checked his weight goal on hexis and somehow it had slashed his weekly weight loss goal to 1.8kg! He was almost at his target weight so he definitely did not need to lose the last couple of kgs that fast. He definitely didn’t intentionally set the weight loss to 1.8kg so I don’t know if he hit a button by accident or if the app just 💩 itself. Just be careful and check that you have the correct weight target set whether it’s to lose weight, maintain weight etc. You need to check this on the website not through the app. Under profile, then Health & Performance, then move the slider to a "healthy" deficit. Usually .5kg a week. “In my case it was set to a 15% caloric deficit, and the more I exercised the more it would trim my calories. I was wondering why when I completed workouts I would lose 200ish calories off of my day.” Might just be a once off thing but this could have had big implications if it went unnoticed.

5hrs done on the indoor trainer due to flooding and high winds 😵😵‍💫 How did you guys get on today?

I'd a chance to sit down face to face with bling in Monaco. One of my favourite podcast conversations. This was the type of conversation i dreamt about when I started the podcast. Feels a little surreal to see it coming into reality. Hope you enjoy it 🙏