Hanging with Taylor Swift's Boyfriend

G'day team! It’s been a busy couple of weeks, and I’m loving the great feedback from you all on the content we’ve been putting out to help you Eat Like Legends. I’ve especially enjoyed seeing everyone share their recipe recreations from my book—thank you, it means a lot!

Highlights:

• Recently, I had the pleasure of visiting Tight End University and hanging out with Taylor Swift’s boyfriend and his friends. One of their favorite recipes is coming your way below!

• We tackled the Survive the Night BPN 50 miler as a warm-up for my Leadville attempt. Starting late at night with no sleep put everything to the test, but it was a perfect example of #GettingTheRepsIn—a principle I’m big on.

• I discovered that Greece might be the best low-key training/holiday destination. You train in the morning and then enjoy crystal clear water and Mediterranean food for the rest of the day. My HRV is loving the vibe too!

TODAY’S AGENDA

• EAT: What do the NFL’s best tight ends eat for breakfast?

• PERFORM: Sleep Vs. Restorative Sleep

• LIVE: Helping legend Julian A. get that muscle tone 💪

What do the NFL’s best tight ends eat for breakfast?

I flew to Nashville to cook some pancakes for legends at Tight End University. 2 epic days… two epic breakfasts… and a whole lot of routes!

I focused on wholegrain simple carbs with Kodiak minimizing the fat so the players could quickly absorb their nutrition. The deliciousness we ended up with was packed with 36.3g of protein, 94.9g carbohydrates and 10.4g Fat. As promised, here’s the recipe for some awesome pancakes from Tight End University.

INGREDIENTS

Pancake Mix:

1. Whisk all ingredients in a bowl or use a stick blender for extra fluffiness.

2. Grease 4-inch ring molds and place them on a flat top or frypan over medium-high heat.

3. Pour the batter into the molds, let it bubble (2-3 minutes), remove the molds, and flip the pancakes.

Butterscotch Sauce:

1. On medium heat, combine oil and maple syrup until it turns amber (around 3 minutes).

2. Remove from heat, add coconut milk, and mix until smooth.

3. Add salt and half the banana. Enjoy!

Cocochoc Sauce:

1. Combine maple syrup and oil in a saucepan over medium heat. When it starts to bubble, whisk in cacao and salt until smooth.

2. Remove from heat and stir in coconut cream. Let cool until ready to serve. If it solidifies, reheat gently.

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Sleep Vs. Restorative Sleep

Let’s talk about the difference between sleep and restorative sleep. Tracking your sleep type is crucial—deep sleep is great for physical recovery and occurs early in the cycle, so going to bed late can impede it. REM sleep, which is important for memory, cognition, and creativity, happens later, so getting up early can cut it short.

My life involves sweat, sauce, and strain regularly. I’ve been using the new WHOOP Sportflex band, and it's been a game-changer. It's super durable, waterproof, stain-resistant, and incredibly comfortable. Whether I’m in the kitchen, gym, or hanging out with my dog Maverick, it holds up perfectly. WHOOP measures a wide range of metrics 24/7, tracking sleep, strain, recovery, behaviors, and more!

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Helping one of you newsletter legends get toned without getting bulky

Let’s help Julian A. meet his goals of losing some fat while getting fit and toned without gaining big muscles. Julian does pretty advanced training: 6 days a week of HIIT, HIRT, and strength training.

My Analysis and Recommendations:

• "Toning up" means body recomposition—building muscle while losing fat. Focus on reducing refined carbs and increasing protein, healthy fats, and fiber. This will boost gut health, energy levels, and hormonal balance.

• To support workouts, aim to eat a meal or snack (like a yogurt bowl, protein shake, or protein oats) within 1 hour of exercising.

Final Thoughts:

You’re already crushing it, mate. Just a few tweaks to your current plan can help you crush your goals!