The Journal #17
Hormesis. Choice. Hardman. Finances.
01. HEALTH - Joe Gaunt
Understanding Hormesis - Part 5 of 6
Note *As always, please take professional advice on any of these steps before starting, with consideration to any pre-existing health conditions or concerns.
Cold Exposure: Embracing the Chill for Vitality
Those who attended the inaugural ‘The Hundred’ event by NXT45 will know that we are no strangers to cold therapy. NXT45 Community members also recently got the pleasure of Brass Monkey (the market leading ice bath provider) Founder Danyl Bosomworth join us on our monthly online Masterclass to share his success story so far.
Cold exposure, whether through cold showers, ice baths, or outdoor winter activities, elicits a hormetic response that strengthens the immune system, increases brown fat activation (which burns calories to generate heat), improves circulation, and enhances mood. Studies have shown that cold exposure can boost metabolism, reduce inflammation, and improve symptoms of depression and anxiety.
Recommendations: Start with brief exposures to cold, gradually increasing duration and intensity. Pay attention to body signals and avoid prolonged exposure if discomfort or adverse effects occur. As always seek medical advice if unsure before starting or with any pre-existing health concerns you feel may be relevant.
We are proud to be partnered with Danyl and the Brass Monkey team and look forward to their next level support for The Hundred in 2024!
02. NUTRITION - Jonny Grayshon
Choose your Hard
When it comes to getting in shape we can only ever manipulate 2 factors :
Energy coming in (calorie intake)
Energy going out (calorie expenditure)
It’s the world’s most simplest equation.
Eat/drink less and/or move more.
Job done!
But given 75% of the population are overweight or obese it’s clearly not as simple as that.
Some contributing factors include:
Social pressure
Confusing nutritional information
Chronic stress
Poor sleep
Emotional eating
And the ability to hide in plain sight for us in the UK, under a baggy jumper in the cold!
I can almost guarantee if I transported you to Malibu you’d think twice about what you ate and how you looked every single day.
In the most simple terms, the issue is that we are not prepared to suffer for something worth having.
Eating less is rubbish.
Moving more can be a chore.
They’re both crap options!!
But you have to pick 1 if you want to get in shape.
So which are you going to choose?
The good news?
You only have to swing the dial 5% either way to see a difference. Overtime this will pay off.
Choose to consume less?
Try Swapping out high calorie drinks:
Sugary soda vs diet versions.
Beer vs gin and slim line.
Latte vs black americano.
Increase protein and vegetables to curb hunger to reduce snacking.
Choose to move more?
Try walking more:
Extra dog walk for 20 minutes a day.
Take the stairs instead of the lift.
Park 10 minutes further away from the office.
Walk and talk instead of sitting at your desk.
The reality is, it only takes a small change over time, to see a big improvement.
What changes will you make?
03. AUTHENTICITY - Mike Bates
Hardman
This week I was invited to interview football hardman Graeme Souness.
Known for his straight talking, no-nonsense persona on the football pitch, in football management and as a TV pundit I have to say I was a little nervous.
He arrived at the venue and made his way into the Green Room where for the next 20 minutes he made and received phone calls. I observed him pacing up and down through the glass wall. He does look pretty tough I thought to myself.
An opportunity to be introduced was offered and I shook his hand and informed him that I would be doing the interview alongside a friend. He seemed a little nervous and distant.
I then asked a question I always ask guests prior to interviews, ‘Is there any topic off limits?’.
“Ask me anything’ Souness replied.
‘Ok I said, I’m glad you said that’. I then explained that I intended to ask him very little about his football career, to which he looked a little shocked, and more about the work, support and challenges he has taken on in support of some amazing charities.
'“I’m going to ask you about your relationship and support to Isla Grist” I stated.
"If you do I will get emotional’ he replied, his eyes turning glass-like as they began to water.
What I though was ‘Good'!’ What I actually said was, “That is totally fine. I want to share your support and draw attention to the causes you support”.
Football’s hardman began to cry.
The interview went really well and Graeme was one of the most open, authentic and engaging characters we have ever heard from on stage.
He did become very emotional but it was a beautiful demonstration of true masculinity, empathy and love.
We did talk football, mainly driven by him. We also spoke a lot about leadership and management and Graeme’s mantra of living life to the full and staying active (he still works out 6 days a week aged 71).
Another great reminder that the person we see isn’t always the person we end up meeting. Judging books by their covers and actions isn’t an exact science and quite often we get it entirely wrong.
This time last year, aged 70, Graeme swam 21 miles as part of a relay across the English Channel to raise funds for DEBRA, specifically his young friend Isla. Isla was born with the rare, extremely painful, genetic skin blistering condition, Epidermolysis Bullosa (EB) also known as ‘Butterfly Skin’.
In addition Graeme continues to act for and support the British Heart Foundation following his own triple bypass aged 38 whilst managing Liverpool.
The lessons?
If football’s hardman can be vulnerable then so can you. Life is there to be lived, so go live it.
Thanks for the inspiration Graeme.
04. QUOTE
"When I have an evening out I like to see big musicals where the whole audience is encouraged to giddy up out of the seat."
Graeme Souness
05. TIP
Put your financial health first.
On Friday this week we hosted our May online Masterclass with Financial Wellbeing Coach Leigh Dunkley from Schroders Wealth.
Leigh covered a lot of ground and discussed savings, cash, pensions, tax, investments and much more.
The biggest take away was that we all need to start to think more about our financial health and be honest and open and, if needed, to ask for help.
64% of people surveyed by Schroders said that they were concerned or very concerned by their finances with 87% of people stating that it was having a negative impact on their mental health.
There is a direct correlation between financial health and mental health especially in men. We need to change this cycle and make it more normal to share how we feel and seek guidance when necessary.
Schroders Wealth offer a zero cost initial consultation and financial plan so what is stopping you?
The recording and accompanying slide deck will be sent to our NXT45 community and will feature on our app.
The Journal by NXT45
