Episode 266: Simple Habits to Help Boost Your Daily Performance
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Whether it's the boost of our morning espresso or the common drowsiness that sets in after lunch, we all experience bumps and slumps in our daily energy levels. Our vitality over the course of the day can sometimes be a rollercoaster. For some of us, that erratic ride has become a daily routine and an obstacle that limits our potential for performance.
However, there are ways to rewire that routine to unlock predictable and stable energy sources that keep you active and present throughout the day.
In this episode of the Purple Patch Podcast, IRONMAN Master Coach Matt Dixon focuses his coach’s lens on energy management to help build the best platform for kicking off your training or tackling any of life’s endeavors.
We walk through a daily routine with actionable tips you can implement every day to promote improved energy levels and increased cognitive function.
From the positive impact of sunlight in the morning to the detrimental effects of blue light before bed, Matt uses proven habits and coaching experience to help you boost your daily performance, whether you are on a bike seat or in the boardroom.
Of course, everything in this episode is a supplement to a good training program, positive eating habits, and proper sleep hygiene, but a foundation of solid energy management can help you tap into improved stamina, heighten your focus, and can increase your capacity for taking on all of the challenges along your performance journey.
Episode Timestamps
00:00 - 03:28 - Welcome and Episode Introduction
03:35 - 06:21 - Matt's News-ings
06:36 - 08:37 - Word of the Week
08:44 - 32:59 - The Meat and Potatoes - Episode 266: Simple Habits to Help Boost Your Daily Performance
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Full Transcript
Matt Dixon 00:03
I'm Matt Dixon and welcome to the Purple Patch podcast. The mission of Purple Patch is to empower and educate every human being to reach their athletic potential. Through the lens of athletic potential, you reach your human potential. The purpose of this podcast is to help time-starved people everywhere integrate sport into life.
Matt Dixon 00:24
Hey guys, in today's show, we talk about hot tips for your daily energy. But these components are only going to be highly effective if they sit on top a platform of health. But the question is, how do you establish a really robust, strong platform of health? Well, the answer is to get specific. I like my athletes to leverage the insights that we gain from InsideTracker. We assess biometrics, receive an actionable blueprint and recommendations from the team of experts and scientists at InsideTracker, and then we track the results over multiple assessments throughout the course of the year. It removes all of the guesswork and it helps you get specific to enable your platform of performance. Whether you're a mom, an executive, or of course an athlete, you don't need to be trained by Purple Patch to benefit. All you need to do is head to insidetracker.com/purplepatch. That's insidetracker.com/purplepatch, and you can get 20% off everything at the store. Just simply use this code Purple Patch Pro 20. That's Purple Patch Pro two zero 20% off everything at the store. Now grab your coffee, or your mint tea, depends on what time in the day it is, and enjoy the show. Hope it helps you find your energy.
Matt Dixon 01:45
And welcome to the Purple Patch podcast. As ever, your host Matt Dixon and today well, I'm feeling a little bit sprightly. Why? Well, today's show is an energizer. Lately, I've been receiving a lot of questions around energy management specifically, energy management throughout the day, including questions on the best path to give yourself the best shot of showing up, whatever your game might be, with predictable and stable energy. And so I thought, You know what, rather than just fielding all of these questions individually, there must be a pattern here. It must be something that's worth exploring. So I thought we would build a show focusing on daily energy. After all, this is a show about performance. And so it's a great opportunity. I thought why don't we just break apart a day in the life? So that's what we're gonna call this episode - A Day in the Life episode. In other words, how can I deliver to you some actionable tips that you can implement into every day, so that you ultimately get improved energy levels, increase your cognitive function, and give yourself the very best platform possible to kick off your training, or major projects, or showing up to your kids and family? There is going to be no woo-woo today. That's not what we're here for. I'm not going to persuade you to head out and purchase a bunch of gadgets or pump yourself full of supplements. These are very simple, actionable tips, kind of a light and breezy way to energize your already good habits and basics. Now, before we get going, we've got some news to tell you. And before we get cracking, why don't we do Matt's News-ings?
Matt Dixon 03:32
Yes, Matt's News-ings And it's all about free education today. Yes, an opportunity to spend some quality time with me, particularly, if you happen to be a triathlete or a triathlete that is training for an Ironman or an Ironman 70.3. This spring, we are hosting a series of free webinars. In fact, there are three of them, and I am going to chair or panel them all. If you're chasing 70.3 or Ironman performance this year, these are completely free webinars and they are not to be missed. We are going to be focusing around three major types of courses. We thought this would be really helpful. The first one is all around what we're labeling hilly and hard courses. So think about Ironman Lake Placid, Ironman Mont Tremblant, those types of courses that include a little bit of terrain, something that's a little bit well, up-ish, you might say, and then we're going to do a webinar on a fast and flat type of course. So of course, that's your Ironman, Floridas, the Ironman Maryland's, Arizona, we might sneak in there - kind of a hybrid, but I think it falls under that bucket a little bit. And then finally we're going to discuss how to conquer race distances when it is hot and humid. And so I think that you should be able to find your type of course that you're training for, and hopefully getting a lot of useful information. Now, to register, there is no fee or charge but you must register. They are completely free and they include each one of the webinars includes a blueprint of recommendations and associated notes that you get. The first one is at 5 pm Pacific on May the 17th, that's a Wednesday, and we're going to kick it off with a focus on hilly and hard. So in other words, some tougher courses so far as terrain. Details are in the show notes and feel free, of course, to invite your friends. This isn't just for pod listeners, or certainly not just for Purple Patch athletes. We want to make sure that you all thrive, and your friends even have a good time while you're doing these distances as well. You can attend live or of course, you can watch the replay for registered guests. We will send you both the blueprint and the replay following the live show. And of course, those that get to attend live, well, you get to ask me your questions that you might have, there's going to be a thorough q&a session. And so send it across, we'd really be thankful if you can share it with your friends or anyone that you think might benefit and it should be fun. That is the Matt's News-ings for today. And with that, Barry. I just feel like it's time to hear you sing and play that ukulele. It is a goodie today, let's do Word of the Week.
singer 06:09
We like the way he thinks serious with a waiter. It's time to take the next week.
Matt Dixon 06:23
Yes, it is the Word of the Week. And this week, well, it should probably be a phrase of the week. But here it is anyway. We are going to label this the journey to become. That's our, quote, word of the week, the journey to become. What do I mean by that? Well, sometimes I read something unrelated to sports coaching directly that almost encapsulates everything that I try and instill in all of my coached athletes. And this week, I was reading something that was really pretty close to home for me as a father of a 10-year-old lad who's really athletic and ultimately in that phase of his life, where he's starting to really accelerate into his sports journey. And it came from a book that is titled Parenting Champions by Lanny Bassham. And in the book, Lanny asks a question, the primary question as he's kicking off. He says, "Concerning your kids, I just have one question for you. What is more important to you, what your children accomplish, or who they become?" Now, if you're listening as a parent, I invite you to pause and reflect. And I think, I hope, I know what the answer to that question is. But if you listen to this as an athlete, well, I think that this simple question leads you to the most important why, as we like to call it the purpose for many time-starved athletes that are taking on large commitments and goals. It is absolutely super to chase outcomes and goals. It delivers a whole bunch of pride and satisfaction. But it is the journey towards those goals and outcomes, those big events that we put on the calendar, the journey, that is the piece that truly delivers the real rewards. And this is why we have a key Purple Patch saying, 'Embrace the Journey.' And so it is from this journey that your daily routine, your commitment fosters growth and rewards across life. And by the way, at the same time. And so as part of the Word of the Week this week, I encourage you to keep it in mind as you sit and watch your kids’ baseball or soccer game, how you frame your discussions on the car ride home. Because ultimately, this chapter, this journey, this whole thing isn't just about home runs and victories. It's about the results that we look for and who we seek to become. That is our Word of the Week. The journey to become. Okay Barry, let's do this together. It is time for the Meat and Potatoes.
Matt Dixon 09:06
Yes, Barry, it is the meat and potatoes. And as I always say my friend it is what is on the inside that counts. And I think that you are a prime example, Barry. You are sweaty, rather hairy, some might say less groomed. But you my friend, Barry, you are the rock that helps me accelerate this show and you are a performance machine. But how do you I'm sure some of the listeners and the audience want to know how you always show up with such stability, such energy, you're always here. Well, why don't we reveal some of your tips and maybe as a side and a little bit of parallel some of the tips that I have learned as a performance expert and a coach and reveal it all to our audience? The goal today is rather simple. It's a nice fun show. And what I hope to deliver is a series of actionable tips for the audience to apply in life that will promote your improved cognitive function, and ultimately stable energy levels throughout the day.
Matt Dixon 10:07
And so what I thought we would do is we would begin, remember what we talked about at the top of the show a day in the life, we're going to begin in the morning. And then we're going to head to lunchtime, then went ahead to bedtime, and of course dinner just before that, and I'm going to aim to keep things as simple and as actionable as possible. Before we get going with the tips, I think it's important to add a disclaimer to this. Everything that I discuss is a supplement today, not a supplement that you're putting in your body that you get charged too much money for, but it is supplemental to the basics. So what do I mean about this? Well, if your training program includes way too many hours, relative to what you can positively adapt to within context of your life, or if that training program just has way too much intensity, then everything I discuss today becomes mute. And equally, if you consistently fail to achieve enough sleep in terms of quality and quantity, and then everything I discuss today becomes mute. And if you consistently over or under-eat with terrible food choices, and then everything I discuss today becomes mute. We have discussed the basics on this show a lot. And so remember them, keep those in context. And then today, you get to graduate on to some additional elements that can help. They foster better performance in work, enable you to show up as a parent, and facilitate you arriving prime to perform in your training. So these are supplemental additions on the bedrock of a platform of health and performance. That's the way that you should meet the education today. And I think that's really important.
Matt Dixon 11:58
With that, as promised, we start with morning. Okay, so what can we do as a part of our morning routine? Because I think habits are really important. What can we do to help facilitate energy throughout the rest of the day? Well, it turns out that what you do in the morning actually has a pretty big impact on the rest of your day, even down to how you might sleep that very same night. So as promised, I'm keeping it simple but actionable, let's start with something really, really basic. We know that dehydration causes fatigue and hunger. So if you walk around like a dried sponge, you are going to get greater hunger urges. That means you might tend to not choose great foods or overeat on the portion size and also it creates fatigue. Well, the whole premise of today's show is energy. And so we don't want to walk around dehydrated. When you go to bed at night. You are fasting by definition and you are not rehydrating. You are breathing heavily even sometimes snoring. Not me though, ladies and gentlemen, I don't snore. Never. But that when you are sleeping for that seven, eight hours that you might get, of course, you become dehydrated, up to a liter of fluids that you might lose. So when you kick off the day, you want to offset and restore your hydration status. So a great habit to begin with is a large glass or a bottle of fluid, it's highly recommended. What do I do? Well, I tend to have about one liter of fluid right when I wake up now I typically add a Precision Hydration 250 milligram tablet, those are available via Precision Hydration. We've got a little coupon code for that, by the way, we'll pop that into the show notes, but those 250s just add a little bit of personality to your water. Makes it more palatable makes it enjoyable. The addition of a little bit of sodium helps it draw into the intercellular hydration. It's a good thing. Just dissolve one of them, pop them in, and you're off to the races. And so kicking off your day with hydration is a really, really good habit that's going to help you straight away energize the body. Now, if you enjoy caffeine, there's absolutely no issue at all with you adding some caffeine. And so there's no problem with you're waking up and starting as I do with my very strong espresso, or two or three of them to be honest, but don't forget your fluids.
Matt Dixon 14:35
I would add to this routine, getting into light as quickly as possible. That's an additional supplement to this. You hydrate and then you get into light if possible and then it's daylight, but if not, get the lights on in the house. This is going to kickstart your circadian rhythm. And so it actually helps with your body clock and it enables your body to understand, hey, it's morning. And that's coming through the optic nerve that's directly tied into your brain. And so that kicks off your circadian rhythm and your body clock to understand this morning, so that then 12 to 14 hours later, your body's gonna naturally start to wind down and start to prime itself for sleep. And you're starting to have a smoother runway and landing into your bedtime routine. So the two things when you first kick-off, get hydrated, get light.
Matt Dixon 15:35
Now, I'm going to also add move your body, but that's coming in the next component, which is morning training. Do you need to do anything more complicated than this? Do you need to jump into a cold shower or do a freezing cold plunge pack myself full of supplements, in general, no. Action number one, get light, get hydrated. It's beneficial and useful.
Matt Dixon 15:58
All right, let's now talk about morning training still in our morning hours, remembering that you don't need to be an athlete to actually train. All we're talking about when we say training is structured, non-random exercise. So I think everybody, all human beings should train. Because that just elicits a framework of structure and progression, that ultimately is going to break through plateaus, remove the risk of injury, make sure that you're always improving, and that makes it more enjoyable. So when I talk about training, I'm not just talking about those folks that are getting ready for an Ironman, getting ready for a marathon. So morning training. If we are seeking as an outcome goal, stable energy, and then it is optimal, but not mandatory, okay, optimal to do your training in the morning. It just tends, from an organizational standpoint, it tends to make things a little bit easier to manage. Now, I should preface this by saying I've got plenty of really successful and highly energized athletes who don't train in the morning. But if it is possible, if you have organizational flexibility, then I would recommend that you get the exercise done in the morning. And that exercise is structured, so therefore it's training, okay? So that's a good movement that's adding in the third pillar as it were the third leg of the stool around getting hydrated and getting the light, get the body moving. So that's a really good habit. But the tip that I want to talk about is what you do after your training.
Matt Dixon 17:39
The big tip number two is post-workout fueling. In this case, it will tend to be a rather large breakfast. And that breakfast should be comprised mostly of two main macronutrients protein and carbohydrate, okay to have a little bit of fat in there, of course, but those are the two big pillars. The reason for this is protein. So components like eggs, of course, there are protein powders, chickens and meats, other components like that. Protein kicks off muscle repair and adaptations. So in other words, it's going to help you get the benefit from the morning training that you're doing. But it also stabilizes you're elevated cortisol levels that are associated with early morning and training sessions. So in other words, it gets to bring down those stress hormones and enables you to have greater focus and calm as you enter the workday. And that's a really good benefit from processing information, having clarity of thinking, decision making, etc. So protein is really important in the morning. The other big macronutrient that we talk about is carbohydrates. Now the carbohydrates that you consume, your oatmeals, your toasts, your tortillas, your bagels, et cetera, those carbohydrates, restock your energy that you're utilizing in training, so therefore, it's going to enable better consistency, but also they fuel your brain. The brain relies on carbohydrate for its energy. So therefore, it tops up your energy stores, you've been fasting at sleep, you've gone out and done your training. Post-workout fueling is going to fuel your brain for your day at work that's going to enhance your decision making your information processing, your focus, and more. And so my optimal approach that I just painted out, it really elicits gains across all of the spectrums. And so if I get the opportunity to say this is how you do it and it fits into your life, it will be get up early, hydrate, maybe a little snack before your training, but then train and refuel with a big breakfast. That's really important.
Matt Dixon 19:51
What about the days that you don't exercise or train? You still want to consume that big breakfast? I'm a big believer in breakfast being the most important meal of the day, much different than some of the performance experts out there. But that protein, and that carbohydrate, the same benefit occurs. It's also going to give you control over your eating habits in the rest of the day. And so that's a really important component.
Matt Dixon 20:18
So big tip number three for the day, we've done our morning routine. Now let's talk about from morning until your dinner time. And let's start with daily hydration as a key component, just because you've done a good job of kicking off your day with a liter of fluid or so. So it doesn't mean that job is done. As mentioned, you sleep, you get dehydrated, dehydration, cues up hunger and drowsiness. And so we want to try and mitigate that as much as possible. And it's interesting because I think daily hydration is something that is really undervalued, or at least not discussed very much when we talk about energy and performance. And the simple fact remains that the vast majority of folks that are incoming to work with Purple Patch tend to chronically under hydrate throughout the day. They are like dried sponges. And so I like to recommend as a baseline a simple guide that you should drink plenty of fluids throughout the day. I don't want you to try and turn yourself into a camel, that's not possible, but somewhere between two to three liters of fluid dispersed over the course of the day. Now, that's something that's going to help you energize and of course, the consequence of it is that you're going to have to get out more often to go for a pee break. Oh no, it's going to interrupt my work. Quite the opposite actually. We know that we perform best with shorter bouts of very intense focus. So I would treat those pee breaks as an opportunity to circulate blood, from walking around, taking a little bit of a break, stepping away from the challenge, re-energizing, and then go back to the project or the task at hand. Ultimately, that's going to lead to greater productivity and enhanced energy throughout the day. And so daily hydration, really, really important.
Matt Dixon 22:12
All right, let's move on to lunchtime, then folks, I think there are three main things that you can do over lunchtime, that's gonna lead to the best productivity throughout the afternoon hours where we tend to see productivity start to slide a little bit. These three are number one, fuel the brain with your food choices at lunchtime, number two, embrace a performance reset. And number three, move the body and energize before you settle back down for focus. So let's unpack each of those.
Matt Dixon 22:44
Number one, lunch. A big dependency here is what you've done in the morning. So a big breakfast with plenty of carbohydrate, as well as some protein. If you take that action, it should avoid huge hunger signals that often kick up for athletes and folks when they come to lunchtime. And when you do get those huge hunger signals, that's when folks tend to start to reach out to over consume, what we might label white carbohydrates, the pizzas, the big sandwiches, et cetera. For most people, not everyone, but for most people, lunch isn't the best time to pack in pizzas or big sandwiches, because it tends to result in drowsiness, a little bit of sleepiness in the afternoon. So instead, I recommend that assuming that you've had a good breakfast that is inclusive of good protein and carbohydrate, I would build your lunchtime first around protein, lots of vegetables, and a ton of good oils. So this might be a Poke bowl with a salad. It might be a large chicken salad. So choices that fit under that type of umbrella. This way you gain the nutrients, but you avoid the snooze.
Matt Dixon 23:58
Now parallel with this is what we labeled a performance reset. You could call this a nap. But this is, I promise you, a performance investment for you. What I recommend is every day, hopefully around the same time, you give yourself somewhere between seven and 15 minutes. And in that seven and 15 minutes, you don't have any screens, you lie down in a quiet place and you reset. Now over the course of this very short duration, you might fall asleep. You might also just fall into a little bit more of a lucid or quiet space. But from this simple action on a daily basis, you achieve a spike - a spike in your growth hormone, a spike in energy that is going to lead to an amplification of cognitive alertness and function. It is the single best action to boost energy over every afternoon. In other words, just by investing 7 to 15 minutes, not long, you are going to elicit better productivity over the course of 2, 3, 4, 5 hours over the afternoon hours. Now following this, we move into another 7 to 15 minutes. And that is the encouragement to move. Get up. Circulate the blood, whether it's jumping jacks, push-ups, a walk around the block, hopefully outside close to the green trees, whatever it might be, but get the blood moving and energize. If you follow these lunchtime actions, I promise you, it has a direct positive impact on your performance and your function. No gimmicks allowed. Now, the good news about that performance reset, the second of the three lunchtime components, is that by embracing that many people think oh, I can't take a nap because I want to sleep well at night. But what we've observed is that folks that actually take that time, not only have greater productivity, they tend to have better night's sleep at night, they're going into the evening hours or less stressed, more calm, and settling into a runway of rejuvenation.
Matt Dixon 26:15
All right, so now we move into the afternoon. What happens if you do get a little bit drowsy, you start to get that tired, you get that two, three o'clock slump? Oh, I need to sleep well at night. But I have to ultimately show up and perform. What do you do? Do you reach out for the coffee, the Coke, the Red Bull? Have another nap? Absolutely not.
Matt Dixon 26:38
There are three things that you can do to address the afternoon slumps. Number one, get moving again, go for a little walk, do some jumping jacks. Number two hydrate, perhaps you haven't done as good of a hydrate job on hydration, as perhaps you typically would. And number three, the most important perhaps, is to try and raise your core temperature up. You see that afternoon drowsiness might just be a simple pattern of a drop in core temperature. And that is dropping simply thanks to a natural cycle in your circadian rhythm. And so if you can offset that drop in core temperature by drinking hot liquid, something like mint tea or hot water with lemon, in other words, something that is non-caffeinated, it's going to increase your core temperature. And the result of that is a boost of energy, therefore leading to greater productivity for the rest of the workday. And it doesn't and certainly won't compromise your evening sleep so you can recharge. That starts to elicit a virtuous circle of energy management.
Matt Dixon 27:42
And with that, ladies and gentlemen, very simply, we get to hold hands and venture into the nighttime. Now what we think about this, when we think about daily energy management is setting yourself up for energy in the subsequent day. So as the body starts to unwind, there are some components that we can do around nighttime routine, that's going to set you up for success over the course of the following day. The primary one is really simple and a great habit. Now this can sometimes be logistically challenging. In fact, just last night, I had to not follow this. So don't punish yourself or beat yourself up emotionally if this isn't always the case. But in general, if you can structure it, try not to eat too close to bedtime. Let's use me as an example. Because I'm sitting here and I'm familiar with myself, I tend to be a really early riser, so therefore, I go to bed pretty early. In fact, many people most of my mates thinks it's distressingly embarrassingly early. But I've started to shift that into a badge of honor for myself. So for me, I tend to eat dinner at around 6 pm. And then when possible, I try to get in bed by around 9pm. So that's giving me three hours or more between my last major evening meal, and ultimately going down. Now, the reason for this space is that by you actually consuming food really close to bedtime. It's proven by research that that can disrupt the quality of your sleep. So if I'm off to really good quality sleep, I'm going to try and give myself a buffer between eating and going to bed at night. This doesn't mean that I'm not allowed to consume any calories. In fact, I'm quite fond of a little bit of a scoop of ice cream before bed. So relatively frequently, I might have a little pre-bed ice cream. But that's just a nightcap of sorts. Now, don't you judge me, but that's just what I like to do. So I'm not fasting in that time. I'm just ensuring I'm giving myself space before I actually go down to sleep. I also in conjunction with that, try to stock up on my hydration again before I go to bedtime. Typically about an hour before, and that's to try and boost your blood volume. So in other words, make sure that you're facilitating in setting yourself up for some dehydration that's going to occur over the course of the time that you're asleep, maximizing my cellular health - supporting my immune system. I tend to drink my last glass of fluid about 60 minutes before bedtime so that I can get a nice pre-bedtime pee. And that means that I'm going to have less likelihood of being disrupted sleep patterns by waking up quite so often, over the course of each night.
Matt Dixon 30:24
Other components that you can do at night for your engine the next day - limit screens. So in other words, try 30 to 60 minutes before bed to try and reduce the blue light. Settle down and perhaps even open a paperback, yes, read a little bit of a book, and then settle down. The last component that I can add, a little bit of bedtime routine. There's some real science around a calming routine prior to you actually setting down to bed. Now this is similar to a performance reset can be five 7, 10, 15, no more than 20 minutes, where you're just bringing yourself down. It can include deep breathing, a little bit of reflection, some calming routines. But personally, it can be a potent impact on how well you sleep at night. And if you improve your quality of the hours that you're asleep, of course, you're going to wake up with greater energy and beyond. So this has some really strong science supporting it and it's highly beneficial if you can build it into your evening routine.
Matt Dixon 31:30
So all of these are very simple recommendations that have a really strong correlation to stabilizing your energy and amplifying your cognitive function. In other words, they're going to help you show up. And guess what none of them cost anything. You may note that you mentioned meditation. And that's a really good addition. It has a strong correlation to stable energy and focus, and increasing your adaptation energy, your ability to actually withstand and manage through external forces that are out of your control. So meditation is a high-performance catalyst. The reason that I didn't mention it in today's show is simply that I think it's deserving of its own show in itself. And so I will just add around meditation is that many or most of the highest performing athletes that I've worked with, and sea level executives, the vast majority of them include some form of daily meditation in their routine. And so take from that, whatever you will.
Matt Dixon 32:33
I hope that helps folks. Daily energy simplified. Remember, a platform of health to begin, get your basics right, and then start to integrate some of these and I think that you're going to start to have a little bit of control over those energy levels. I hope it helps. Reach out, let us know how we can help anytime. info@purplepatchfitness.com. And we'll see you next time. Take care.
Matt Dixon 32:58
Guys, thanks so much for joining. And thank you for listening, I hope that you enjoyed the new format. You can never miss an episode by simply subscribing. Head to the Purple Patch channel of YouTube, and you will find it there and you could subscribe. Of course, I'd like to ask you, if you will subscribe also share it with your friends. And it's really helpful if you leave a nice positive review in the comments. Now any questions that you have, let me know, feel free to add a comment and I will try my best to respond and support you on your performance journey. And in fact, as we commence this video podcast experience, if you have any feedback at all, as mentioned earlier in the show, we would love your help in helping us to improve. Simply email us at info at PurplePatchFitness.com or leave it in the comments of the show at the Purple Patch page and we will get you dialed in. We'd love constructive feedback. We are in a growth mindset as we like to call it. And so feel free to share with your friends. But as I said, Let's build this together. Let's make it something special. It's really fun. We're really trying hard to make it a special experience. And we want to welcome you into the Purple Patch community. With that, I hope you have a great week. Stay healthy, have fun, keep smiling, doing whatever you do. Take care.
SUMMARY KEYWORDS
energy, performance, athletes, morning, ironman, little bit, training, patch, lunchtime, hydration, kick, tend, carbohydrate, journey, add, question, night, day, components, other words