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- FUN FACT FRIDAY -



Hi all,

I hope you've had a great week so far and are glad that it's Friday. :)
Here's your Fun Fact Friday to end the week with some extra pizazz. Enjoy!
 

If you enjoy reading this newsletter, please leave a review here.
You can also find a list of all my previous newsletters here.





 

Fun fact 1
Nixtamilzed corn is very easy to digest starch. If you're looking for an alternative to wheat, rice, or potatoes, then try out corn tortillas or Masa Harina.
The nixtamalization process dramatically improves the digestibility of the corn and also removes most of the PUFAs, making it a safe and food.
My wife and I have been eating tortillas with a ground beef and gouda cheese filling and I don't experience any side effects as I often do from rice or potatoes. (Link to my wife's Instagram post on this)



Fun fact 2
Avoiding sugar enhances the risk of binge eating. But having sugar (e.g. fruit, honey, maple syrup, etc.) on a daily basis, actually reduces the amount of sugar consumed long term. It stabilizes the desire and prevents binging. (R)


Fun fact 3
Regular fruit consumption is shown to reduce the risk of kidney stones (R)


Fun fact 4
Skipping breakfast reduces cognitive performance, with special emphasis on dairy (R). Some people might feel more mentally clear if they skip breakfast, but that mostly links back to gut irritation.
Check out this article to learn more: 
Why intermittent fasting actually works (it’s not what you think)

Also, the people who skip breakfast tend to have a higher BMI as well, because fasting in the morning tends to increase appetite a lot later in the day which encourages overeating.


Fun Fact 5
The ingestion of 3 whole eggs was shown to be significantly better at enhancing muscle growth, muscle strength, fat loss, and testosterone increase compared to consuming 6 egg whites (R). Egg yolks are full of vitamins, minerals, steroids, cholesterol, growth factors, etc., so it would make sense to have the yolks.
I always have 3 egg yolks, in my milk smoothie, right after training.



Fun fact 6

Taking saffron after your workout significantly increases anandamide (AEA), 2-Arachidonoylglycerol (2-AG), dopamine, and β-endorphin levels, which improved happiness levels in depressed individuals compared to only doing a workout (R). I prefer the crocin extract as that one has been shown to increase dopamine and not serotonin as well.

 



Music I've been enjoying lately



Good music can be hard to come by and I was really surprised to find this South African band to be really good.
Both my wife and I normally don't like South African music at all, especially when they sing Afrikaans. Don't ask me why... It's just something we really don't fancy, which is actually very weird seeing as we're originally South African, and just about all South Africans are really proud of their style of music and culture (amongst other things too ofc). It's also really rare for a South African band to actually sound good when they sing English, but this band really surprised me...probably because their music doesn't sound like the typical South African cultural music. Their music has more of an upbeat cultural diversity to it.

The band's name is Zebraman and the two songs I like the most so far from their new album are Radio Romeo and Children in disguise.






Don't believe everything you see at face value
 
I found this study this week showing that a low-carb diet leads to a reduction in testosterone.
When I dove deeper into the study, it turns out that they think 40% of total daily calorie intake as carbs is low carb. The high carb group was about 60%.
Here you can see the analysis of their diets:




As you can see, the fat intake was drastically different, which shows that you can still have optimal testosterone on a more moderate to low-fat diet.



Here you can see their results. You can expect an 11.9% increase in testosterone from increasing carbs from 40 to 60% while dropping fat from 40 to 22%.

Point being, if you see a study that shows that a low-carb diet doesn't lower testosterone, then first check out the details of the study before just believing it.






Concept of the week and book I'm reading

The hardest thing can be to do nothing. How hard is it to not obsess over work or things that you think have to get done?
We often correlate success or productivity by how many hours we work and thus we sometimes do unnecessary things just to be busy.

Overworking depletes brain power thus reducing reasoning and creativity. It's no wonder we often come up with great ideas when we're doing nothing or just being out in nature.

Ask yourself, is this really necessary? Am I doing the most important thing right now? When I finish this project, how much will it count towards the bottom line/end goal?
If it is essential, then ask yourself, what if this was easy? Am I doing this the easiest way possible? Sometimes the angle you're attacking the problem from is the hard way. Take a break, take a nap or go for a walk out in nature and think of other simpler ways to get to the solution.

The book I'm reading is Effortless by Greg McKeown. His previous book was Essentialism, which is also a great read.

Sometimes everything you're doing in your life is essential, but oftentimes there are easier ways to go about it that will save lots of energy and time.






New hatchlings this week



Podcast YT vids If you enjoy reading my articles and find them informative, please don't forget to share this content with others so that they can benefit from the information as well.





Quote of the week
 


“We live in a time of great opportunity. But there is something about modern life that’s like trying to hike at high altitude. Our brains are foggy. The ground beneath our feet seems unsteady. The air is thin and it can feel surprisingly exhausting to make even an inch of progress. ”

 
– Greg McKeown


 
 

That's it for today guys. Hope you all have a great weekend and stay frosty! ;)

 
- Hansius



P.S. If you would like to give me some feedback e.g. what you found interesting, or give any suggestions, maybe of things that you think I might find interesting; let me know by replying to this email.


 
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