This is Why You PR in Group Workouts

G'day Legend,

Valentine's Day is this Saturday, and while everyone's talking about flowers and dinner reservations, I want to talk about something more powerful: the hormone that makes you perform better, recover faster, and handle stress like a champion.

It's not testosterone. It's oxytocin.

You know it as the "love hormone," but that's selling it short. Oxytocin is your body's recovery and performance enhancer—it reduces pain, fights inflammation, and helps you bounce back faster.

In this week’s newsletter (4 min read):
💪 Why Oxytocin is Your Secret Performance Edge
🤝 The Science Behind Training with Mates
🍽️ How to Eat to Support Your Oxytocin System
📝 The 3-Part Protocol I Use Daily

If you’ve got a training partner you appreciate, send them THIS link — turns out you’re boosting each others’ performance.

Why Oxytocin Actually Matters for Performance

Oxytocin isn't just about warm feelings. Research shows it has real, measurable effects:

• Reduces pain perception

• Decreases inflammation

• Promotes tissue regeneration

• Gets released when you exercise (part of why you feel so good after a workout)

But here's what most people miss: higher oxytocin during competition = better performance, while excessive stress hormones tank your results. The hormone that makes you feel connected also makes you faster and stronger.

Why Training with Mates Hits Different

I do plenty of solo sessions. Sometimes you need that headspace. But when I train with people I trust? It's a different level.

This explains the elation I feel training with my squad. It makes total sense why Saturday long runs are way better together. When you train with mates, your body releases more oxytocin. This hormone:

• Facilitates cooperation and builds cohesion

• Buffers stress-induced cortisol

• Makes hard efforts feel more manageable

Studies show teams who celebrate together—high-fives, fist bumps, chest bumps—perform better. The physical touch matters.

My social outings are dominated by workouts. I have locked-in sessions with mates every week. When I travel (like I am to Austin this week), first catch-ups are over a workout. The excitement lifts me.

Thinking back to last Saturday, hard to imaging doing my long run solo in feels-like -25°C (-13°F). Now think about a solo session vs a group... how much harder did you push in the group? Oxytocin for the win.

Recovery Isn't Just Ice Baths and Sleep

There's a lot of buzz around recovery techniques, machines, hacks. Some great stuff is worth the hype, but an essential part not acknowledged enough is spending quality time with loved ones.

Spending time with people you care about immediately increases oxytocin:

• Dinner with friends

• Playing with your dog

• Calling family

• Even a solid hug

This isn't just feel-good stuff; it's performance fuel. Higher oxytocin creates a "challenge state" where your body sees stress as manageable instead of threatening.

Being so far from my family in Australia has had its challenges. But I've found ways to stay connected—like FaceTiming my dad as I cook. Every time I get off the phone, the happiness is insane and keeps me grounded. Like playing with Maverick, these moments remind you what really matters and draw on that awesome hormone.

Your body doesn't just recover from saunas and foam rollers. It recovers from connection.

How to Eat to Support Your Oxytocin System

Let's be clear: you can't eat oxytocin. It's a hormone your body makes. But you can eat to support the system.

Your body needs specific nutrients to produce and utilize oxytocin:

Vitamin D (supports synthesis): Wild salmon, mackerel, sardines, egg yolks

Magnesium (required for receptors): Spinach, pumpkin seeds, avocado, dark chocolate

Omega-3s (support the system): SMASH fish (salmon, mackerel, anchovies, sardines, herring), walnuts, chia seeds

Vitamin C (building block): Bell peppers, citrus, berries, kiwi

The 3-Part Oxytocin Performance Stack

1. Social Training (2-3x/week minimum)

• Join a run club, find a training partner, hit group classes

• Don't skip the high-fives and fist bumps—physical touch matters

2. Intentional Connection Daily

• Call someone

• Hug your partner or kids

• Play with your dog

• Share meals with others

• Make it non-negotiable

3. Nutrient Support

• Prioritize magnesium-rich foods daily

• Get fatty fish 2-3x/week

• Load up on vitamin C (peppers, citrus, berries)

If you follow my Instagram, you see I plan out my week—starting with training sessions and finishing with meals I'm going to cook. This ensures:

• Mates can jump in on sessions when they're in town

• I'm always cooking for Milena at least once a week

• Ample time for Bathhouse Wednesdays with mates (unbelievable for the soul)

Final Note

Performance isn't just what you do in training. It's how you recover, who you surround yourself with, and how you fuel your body. Oxytocin is your body's reminder that connection—to people, to community, to good food—makes you better.

Speaking of training with mates, I’m heading to Austin this weekend, and we have a shakeout run on Friday, Feb 13.

Details:

• Location: Palmer Events Center - Circle Drive. 900 Barton Springs Ra, Austin, TX 78704

• 7:00am: Run starts

• Routes will be between 3.5-5 miles

Hope to see you there, Legends!

This Week's Recipe: Turkish Eggs

One of my go-to meals that hits multiple oxytocin-supporting nutrients is my high-protein Turkish Eggs. High in zinc from yogurt and egg yolks, plus you can load it with spinach for magnesium. Get the full recipe HERE.

Nutrition: 576 cals • 31g fat • 30g protein • 43g carbs

Quick Notes

🎁 Last week to win a $210 Force of Nature regenerative meats box! Every mate you refer = one entry. Refer a mate HERE to enter. Winner announced next week.

#EatGoodFeelGood

— DC