Body Reset - Olly Wood

Today's Saturday loop 🚵

Wasn't about the distance or the time, just me and my bud taking in the scenery 🐕

But we did clock 35km with over 1.3km elevation, so we're both knackered now!

Hawkes Bay Menopause Reset Complete ✅

Another incredible group of women over two events with lots of great questions.

A few messages from the last few days:

Great thanks it was an excellent seminar and quite thought provoking - Claire

Hi Olly, It was a great seminar. Myself and my cousin enjoyed the evening - Raelene

Thanks i found the information great and you were both wonderful presenters. - Jody

Excited for the next one, it's going to be BIG!

There is one thing every consistently "fit" person I know has beyond anything else...

It's not more determination.
It's not more willpower
It's not more time.

It's something they love doing that they need to be fit for.

Things like:
Playing with grandkids.
Going on beautiful hikes.
Monthly mountain bikes with friends.

Find that thing that keeps you young, and focus your training towards being able to enjoy it for as long as possible.

What's your "feel alive" activity?

Before you wake up, most people have already capped their results based on a lack of routine the night before.

We talk about exercise, we talk about food, yet we ignore the foundation this is all responding from.

Sleep isn't a habit you tack on. It's the thing the other habits are answering to.

So here's the routine we give clients. 10, 3, 2, 1.

10 hours before bed: last caffeine.
3 hours before: last meal.
2 hours before: work and gaming stop.
1 hour before: screens off.

Busy humans have no trouble finding a way to work harder (they're wired this way) but you can't "sleep harder" which is why so many struggle.

Get past 7 hours a night and food starts working for you. Insulin sensitivity improves, so the same meal is used as fuel instead of parked as fat.

The 9pm cravings quieten down. Ghrelin and leptin come back into line. You stop needing willpower for a problem that was never about willpower.

Follow the formula for a week and watch your sleep improve.

Thank me later ✌️

852 blood work calls in the last 12 months.
All with busy professionals in their 40s, 50s and 60s trying to get their energy back and their body working with them instead of against them.

That's a lot of blood work to sit across from. And yes, there's real nuance in there: nutrient deficiencies, gut repair, hormone patterns, protocols we tailor to each person.

But here's what too many miss:

Before any of the clever stuff matters, three foundations quietly impact how you feel every day that we highlight ALL the time:

Water: most people are running mildly dehydrated and don't know it. Aim for ~30ml per kg of bodyweight to boost cognition, digestion and joint health.
Protein: not just how much (1.8–2g per kg of ideal bodyweight), but spread across the day rather than backloaded into dinner.
Steps: 8,000+ a day. Even our fittest, hardest-training clients swing wildly here. A big gym session doesn't undo a day of sitting.

None of this is exotic. That's exactly the point.

These are the boring foundations that get skipped in favour of the shiny stuff, and they're the ones driving your energy, focus, capacity, gut health and hormones every single day.

Protect these three, and everything else we do works better.

I have been grumpy at myself for a full hour...

Then I realised I was overdue a meal 😅

A quick tactical snack, filled with protein, fats and micro nutrients was all I needed to get my brain back online.

In a world obsessed with "eating less", we ignore the impacts to productivity, cravings and mood.

More frequent meals (four instead of two) is the productivity hack no one is talking about.

I have less sugar, less caffeine and less mental breakdowns because I fuel my brain instead of starving it.

It took me three sips and I was smiling again 🤣